THE SC CIENTIFIC APPROACH TO BUILDING MUSCLE,, LOSING FAT,, NHANCING NCE AND STAYING EN C G PERFORMANC O S G HEALTHY
VOLUME 13, NUMBER 4
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FOR MEN
FitRxInsideEDGE ● BY
STEVE BLECHMAN, EDITOR-IN-CHIEF
LOSE YOUR GUT! Summer is here, and this issue of FitnessRx for Men is all about burning fat, getting ripped and losing your gut for good. To help you meet these goals, this issue is packed with the latest cutting-edge research on losing fat while building lean muscle and achieving your best physique. Logan Franklin, NPC Nationals Overall Men’s Physique champion and our cover model this month, was a bit a “late bloomer” when it came to packing on muscle. But today, he is one of the young rising stars in the fitness industry. In “Get Big and Ripped with Logan Franklin’s High Volume Total Body Workouts” by Allan Donnelly on page 38, Logan shares his high-volume and high-intensity free-weight training method for building muscle and getting lean. Check out his workouts and give them a try the next time you hit the gym. CrossFit is becoming more and more popular each year. Cross training stresses wholebody, high-intensity training using exercises such as deadlifts, cleans, squats and more. But what is the best approach for the best results— cross training or traditional weight training? In “CrossFit Versus Weight Training: Which is Better for Building Lean Muscle, Power and Strength?” by Thomas Fahey, Ed.D. on page 60, learn how you can use the principles of weight training to improve in cross training programs. Our program includes weight and functional training exercises, explosive lifts and cardio for optimal results. Many people follow the Paleo diet because they believe it’s a healthy approach that will also help them reach their fitness goals. The basic idea is that eating a caveman’s diet will result in good health— but is this really true, and how does the modern Paleo diet compare to what cavemen actually ate? In “Paleo Diet: Facts and Fallacies” on page 56, Jose Antonio, Ph.D., CSCS, FACSM, FNSCA, FISSN sorts through the science and facts to bring you a no bull explanation of the Paleo diet. Building a strong core is essential for strength and power, and also for building a lean and athletic physique. And while many people use unstable services such as BOSU balls, Swiss balls and wobble boards to work the core, research shows that instability training may not be as effective for core training. In “Lose Your Gut: Stay Grounded for Rock-hard Chiseled Abs and a Strong Core” by Thomas Fahey, Ed.D on page 48, find out what the science says about core training for optimal results, as well as the best exercises for working the core and getting ripped. For optimal fat loss, which approach to cardio is best? In “High-Intensity Cardio Versus Low-Intensity Cardio” on page 70, Michael J. Rudolph, Ph.D. shares the latest science on cardio and how to break a sweat without losing your hard-earned muscle. If fat loss is your goal, then you need to make sure your diet is in check. In “Lose Your Gut: The Most Effective Diet,” on page 94, find out what works best when it comes to shedding body fat, and what essentials to include in your nutrition program. In addition to cardio, resistance training also plays a critical role in burning fat. In “Resistance Training and Fat Loss” on page 76, find out how increased muscle boosts energy expenditure and helps you get the fat off. The rest of the issue is packed with the latest cutting-edge scientifically backed research on training, nutrition and fat loss to help you get in your best shape before summer ends. Check out our workouts, advice and tips, to get in your best shape now. FitnessRx is your number-one source for building muscle, losing fat, enhancing performance and staying healthy! And for more, don’t forget to check out our website, www. fitnessrxformen.com.
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FOR MEN
THE SCIENTIFIC APPROACH TO BUILDING MUSCLE, LOSING FAT, ENHANCING PERFORMANCE AND STAYING HEALTHY TM
YOUR O ULT TIMATE PRESCRIPTION SC O FOR O TH HE PERFECT BODY VOL. 13 | NUMBER 4 | JULY 2015
FEATURES
48 LOSE YOUR GUT Stay Grounded for Rock-Hard, Chiseled Abs and a Strong Core By Thomas Fahey, Ed.D.
60 CROSSFIT VERSUS WEIGHT TRAINING Which is Better for Building Lean Muscle, Power and Strength? By Thomas Fahey, Ed.D.
38 8 GET G BIG G AND RIPPED D W Logan Franklin’s With ’ High Volume, d Workouts k s Totall Body ll Donnelly lly By Allan
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56 PALEO DIET: FACTS AND FALLACIES The No Bull Truth By Jose Antonio, PH.D.,CSCS, FACSM, FNSCA, FISSN
www.fitnessrxformen.com
60
CROSSFIT VS. WEIGHT TRAINING
48
LOSE YOUR GUT
IN THIS ISSUE 8
PUBLISHER’S LETTER By Steve Blechman
12 MAIL ROOM Keep Those Letters Coming
14 ONLINE NOW! At Fitnessrxformen.com
34 CUTTING EDGE RESEARCH: SEX
38
COOL DOWN
WARM UP CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.
18 22 26 28 30 34
TRAINING NUTRITION FAT LOSS HEALTH SUPPLEMENTS SEX
GET BIG, LEAN AND RIPPED!
70 CARDIO BURN
94 ULTIMATE IN NUTRITION
High-Intensity Cardio Versus Low-Intensity Cardio By Michael J. Rudolph, Ph.D.
Lose Your Gut: The Most Effective Diet By Michael J. Rudolph, Ph.D.
74 FAT ATTACK Effect of Meal Frequency on Fat Loss By Brad Schoenfeld, PhD, CSCS, FNSCA
98 CROSSFIT REVOLUTION By J.C. Herz
76 HARD ‘CORE’ TRAINING Resistance Training and Fat Loss By Michael J. Rudolph, Ph.D.
80 MEN’S HEALTH
ON THE COVER:
How Obesity Lowers Testosterone By Daniel Gwartney, M.D.
LOGAN FRANKLIN BY IAN SPANIER
84 MUSCLE FORM+FUNCTION Seated Dumbbell Presses By Stephen E. Alway, Ph.D., F.A.C.S.M. Illustrations by William P. Hamilton, CMI
86 SUPPLEMENT REVIEW Body Fortress: Super NOS Blast
74 FAT ATTACK!
88 TRAIN WITH THE PRES By Cory Gregory
90 SUPPLEMENT EDGE Top 3 Post-workout Nutrients: Leucine, Creatine, Betaine By Michael J. Rudolph, Ph.D.
18 CUTTING EDGE RESEARCH: TRAINING
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FITNESSRx CHANGED MY LIFE
My name is Terrell Jones and I’m a 43-year-old father of two with a full-time job. I started reading your magazine a few years ago. I made a commitment to not eat processed foods and only plant-based. Your magazine offered the inspiration and different methods of training coupled with diet plans that I credit for my results. I eat six small meals per day and train six days a week. If people make living a healthy lifestyle a priority, age does not matter. Thanks FitnessRx for changing people’s lives. Terrell Jones, Email
EIGHT-WEEK TRANSFORMATION
Get Ripped p
I have been doing the eightweek transformation program with IFBB Pro Logan Franklin— wow! [“Get Ripped in 8 Weeks! Gain Muscle and Lose Fat,” May 2015.] The science behind high-intensity explosive training is interesting, and I think that incorporating this into my workout routines is really helping me see results. Thanks for the great feature! Dominick Cattaneo, Email
The Ultimate X-Frame
Thank you for the Steve Cook feature in the May issue [“Build the Ultimate X-frame: Get Jacked and Shredded with Steve Cook,” May 2015]. This program was exactly what I needed to get in top shape for summer. I’ve even been utilizing some of Steve’s advice regarding cardio and high-intensity interval training. Thanks for the awesome program. I look forward to each and every issue so that I have new things to try at the gym. Dennis Young, Email
THE SKINNY ON FAT-LOSS SUPPLEMENTS Thanks for setting the record straight on fat-loss supplements [“Fat-loss Supplements: What Works and What Doesn’t,” Fat Attack, May 2015]. All the information out there about supplements can be really confusing, and this was a really easy-to-understand breakdown of what to look for and what to avoid. I had never even heard of some of these fat-burning ingredients, and now I feel better informed when shopping for supplements. Rob Thatcher, Email
FASTED CARDIO I’m glad that you addressed the fasted cardio debate in the latest issue [“Does Fasted Cardio Maximize Fat Loss?” Cardio Burn, May 2015]. I’ve heard different people say different things about this, so I was happy to see an article that really broke down the science. I’ve read a few articles on this topic in other publications and websites, but this was one of the most helpful and readable explanations to date. Thank you foor the information. T Patrick Kittrell, Email
Supe erset Back and Chest FFoor the p past year, I’ve felt that my back and chest have b ng, even though I’ve been seeing results in beeeen n laggin ootth heer areas.. So the back and chest workout from the May iisssue w wa as g good timing [“Superset Back and Chest Workout Mr. Olympia Physique Champ Jeremy Buendia,” witth wi h 2014 M M Ma ay 220 015]. IIt was also refreshing to read that Jeremy has wan anted to t improve his back as well. I thi his approach is really helping me thiin nk this a m looking forward to seeing the an nd I am rreesu FitnessRx. sults. Thanks, T Adam Faulkner, Email
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YOUR ULTIMATE PRESCRIPTION FOR THE PERFECT BODY
NEW CONTENT DAILY!
Get the latest training, nutrition and supplementation info from the experts at FitnessRxForMen.com!
All-New EXCLUSIVE VIDEOS! KILL IT LIKE KYLE Former U.S. Army Captain and fitness model Kyle Clark takes you through some of his top workouts and exercises in this exclusive video series! Ab-training circuits, tips to grow your traps and arms, and much more!
5
EXERCISES FOR BIGGER BICEPS WITH JOE DONNELLY
Joe Donnelly launches his new video series with FitnessRx for Men by covering all the ins and outs of advanced arm training. Check out his tips and variations for some new ideas on how to attack your biceps to build bigger, thicker arms.
ARTICLES COMMON FAT-LOSS MISTAKES— AND HOW TO AVOID THEM Summer is here— which means a lot of people are dieting in gyms around the country. Unfortunately, many will fall short of their goals of a chiseled body and six-pack abs. The good news? That doesn’t have to be you. Check out the list of five common dieting mistakes and learn how to avoid them.
5 FOODS TO HELP YOU STAY RIPPED ALL YEAR LONG Contributing expert Thomas DeLauer knows what he’s talking about— he lives the ripped-all-year lifestyle! Check out Thomas’ list of five foods to help you keep your abs all year long.
2 OBLIQUE AB WORKOUTS FOR A RAZOR-SHARP CORE Personal trainer and IFBB Pro Men’s Physique competitor Alex Carneiro shows you how to complete your six-pack by targeting your obliques with these two killer ab workouts!
LOGAN FRANKLIN GET BIG & RIPPED ONLINE
You’ll find his workouts in this issue, and now you can also check out more training tips and exercises from this month’s cover model Logan Franklin!
Also Featuring:
> Train with the Prez Cory Gregory > Alex Carneiro’s Weekly Training and Nutrition Tips
>And much more!
Be sure to visit www.fitnessrxformen.com every day and also our four social media sites: TWITTER: @FitnessRXforMen
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WARM UP FitRx
● THE LATEST NEWS AND RESEARCH FROM THE WORLD OF FITNESS
IN THIS SECTION
18-21
TRAINING BEST PROGRAM DESIGN FOR STRENGTH AND POWER; PRE-EXHAUSTION TRAINING BUILDS MUSCLE
22-24
NUTRITION
HIGH-PROTEIN DIETS PROMOTE WEIGHT LOSS; HIGH EGG DIET DOES NOT INCREASE CHOLESTEROL
26-27 FAT LOSS
VITAMIN D DEFICIENCY LINKED TO OBESITY; FAT-MODIFIED MEDITERRANEAN DIET PROMOTES WEIGHT LOSS
28-29 HEALTH
HIGH IRON LEVELS LINKED TO HIGH BLOOD PRESSURE; WEIGHT TRAINING FIGHTS BIOLOGICAL RUST
30-32
SUPPLEMENTS
BEST PROGRAM DESIGN FOR
PG. 18 STRENGTH AND POWER
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MELATONIN MAY PROTECT THE HEART; WHEY PROTEIN MORE ANABOLIC THAN EGG PROTEIN
34-36 SEX
VIAGRA DECREASES BLOOD VESSEL INFLAMMATION; ERECTILE DYSFUNCTION LINKED TO INCREASED HEART ATTACK RISK
JU LY 2015
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TARGET HEART RATE: Is Precision Important?
It isn’t necessary to exercise at maximum heart rate to improve fitness and gain the health benefits of exercise. Fitness adaptations occur at lower heart rates than maximum, with a much lower risk of injury. Your target
heart rate zone— the rate at which you should exercise to experience cardiorespiratory benefits— is between 65 percent and 90 percent of maximum heart rate. Estimate your maximum heart rate (MHR) by subtracting your age from 220. Multiply your MHR by 65 percent and 90 percent to calculate your target heart rate zone. Very unfit people should use 55 percent of their MHR for their training threshold. Scientists have suggested other methods of choosing exercise intensity, but these differences really don’t matter. The exact intensity of your program is not that important. More intense exercise builds fitness faster, but is difficult to sustain over time. Less intense workouts build fitness slowly but may have better long-term health benefits. (University of California, Berkeley Wellness Letter, December 2014)
Whey Prrotein Promootes Musccle Grow wth Whey protein supplements help athletes maintain or increase muscle mass when they train, or during rest periods when they tend to decondition. The supplements are particularly effective for maintaining muscle mass in aging people, which helps prevent chronic disease and improves functional capacity and the quality of life. A review of literature by Michaela Devries and Stuart Phillips concluded that whey protein supplements promote gains in muscle mass, particularly when combined with weight training. They spare muscle mass during calorie-restricted dieting. Supplements reduce the loss of muscle mass that occurs naturally during aging. Whey protein stimulates protein synthesis greater than soy or casein protein. Consuming whey protein supplements regularly is a good way of optimizing muscle protein synthesis and slowing the aging process. (Journal of Food Science, 80: a8-a15, 2015)
BEST PROGRAM DESIGN FOR
STRENGTH AND POWER Strength and power exercises are critical for high power athletes such as throwers, jumpers and sprinters. Performance in basic strength exercises such as deadlift and bench press are highly correlated to performance in basic athletic events. Current training philosophy is that athletes should train movements and not muscles. Greek researchers showed
that strength gains were similar when training strength and power on separate days compared to during the same workout. Power increased best when training strength and power on separate days. This was a small study conducted over six weeks, so the results may not have practical application to experienced power athletes. (Journal Strength Conditioning Research, published online February 24, 2015)
CRITICAL FOR MUSCLE GROWTH? Failure training is a popular technique for maximizing muscle protein synthesis and muscle size. Failure training is not necessary for optimal adaptations to weight training— according to John Sampson and colleagues from the University of Wollongong in Australia. They compared training responses to failure, nonfailure rapid shortening, and non-failure stretch shortening using the elbow flexors (biceps) during a 12-week program. All of the groups experienced improvements in strength, one-repetition maximum curl, muscle size and muscle activation. However, there were no differences between training methods. This was a small study involving recreationally active students, so the results are difficult to generalize to strength athletes. (Scandinavian Journal Medicine & Science in Sports, published online March 24, 2015)
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AEROBICS INTERFERE WITH STR REN NGTH H AIN NIN NG TRA Most recreational athletes combine, aerobics and strength training so that they can develop well-rounded fitness and not spend too much time in the gym. A Brazilian study showed that the order of training was important for optimizing strength performance. Performing either treadmill or stationary bike exercise prior to strength training decreased the quality of the strength training workout, with the stationary bike causing a greater decrease than the treadmill. Train for strength first and then practice aerobics. In other studies, Japanese researchers found that practicing aerobics after strength exercises was healthier for blood vessels. (Journal Strength Conditioning Research, 29: 1077-1082, 2015)
PRE-EXHAUSTION TRAINING Performing a low-resistance set to failure (20 percent of your one-repetition maximum, or 1RM) before doing traditional weight training for a muscle group results in greater muscle hypertrophy— according to Brazilian researchers. Young men trained for eight weeks on a knee-extension machine. The program consisted of three sets of eight to 12 repetitions at 75 percent of 1RM. Before each workout, one pre-exhaustion group did a single set of knee extensions to exhaustion using light weights. The pre-exhaustion group gained more muscle mass, strength and muscle endurance than the group training with traditional methods. It is unclear whether this technique works with more experienced weight trainers practicing multi-joint exercises. (European Journal of Applied Physiology, published online March 10, 2015; Annals of Internal Medicine, 162: 326-334, 2015)
Music Improves Performance The influence of music on physical performance is controversial. Most studies show that music has only a limited capacity to improve performance, no matter how pleasurable or inspirational it may sound. A Brazilian study showed that well-trained distance runners who played music before a 5K run experienced positive changes in the brain and improved performance. Music activated the prefrontal cortex of the brain and acted as a distraction against the discomfort of endurance running. Runners ran the first 800 meters faster after listening to music, regardless of whether the music was slow or inspirational. Music also helped athletes recover faster. (Journal Strength and Conditioning Research, 29:305-314, 2015)
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ROPE TRAINING IS A VIGOROUS CARDIOVASCULAR EXERCISE Rope training involves vigorously undulating one or two large ropes using upper body muscles and stabilizing the body with the lower body and core muscles. It is an extremely popular functional training method used frequently in cross training programs such as CrossFit. Charles Fontaine from the University of Minnesota Duluth and Brad Schmidt from Creighton University in Omaha, Nebraska found that a 10-minute rope interval workout (10 sets of 15 seconds rope waving followed by 45 seconds of rest) increased heart rate to 163 beats a minute and metabolic rate 10 times above rest. Rope training is a vigorous functional training method that develops physical fitness. (Journal Strength Conditioning Research, 29:889-893, 2015)
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STEVE BLECHMAN AND THOMAS FAHEY, EdD
WHOLE-GRAIN Consumption Linked to Reduced Death The 2010 Dietary Guidelines for Americans recommends four to eight servings of whole grains per day. Whole-grain consumption is linked to a lower risk of type 2 diabetes and cardiovascular disease. A study of more than 100,000
men and women by researchers from the Harvard School of Public Health showed that higher wholegrain consumption was linked to a reduced risk of premature death, and death from cardiovascular disease. Whole grains provide healthy nutrients that are primarily found in the outer layer of grains, which are typically removed during the milling process. Whole-grain consumption improves blood sugar metabolism, reduces blood fats, enhances blood vessel health and reduces inflammation. Whole grains are an important part of a healthy diet. (Journal American Medical Association Internal Medicine, 175: 373-384, 2015)
HIGHER NUT CONSUMPTION Linked to Lower Death Rate Nuts are considered heart-healthy foods. However, most studies showing the nutritional value of nuts used people in higher socioeconomic groups of European descent. A study from Vanderbilt University School of Medicine in Nashville, Tennessee showed that higher nut consumption was linked to a reduced rate of death from all causes and from cardiovascular disease, in a sample of more than 200,000 people of low socioeconomic status. The results were consistent for blacks, whites and Asians. Peanuts were the most prevalent form of nut consumption. Eating more peanuts might be a cost-effective way of improving cardiovascular health in various socioeconomic groups. (Journal American Medical Association Internal Medicine, published online March 2, 2015)
Whey Protein Prolongs Protein Synthesis More Than Soy Protein Consuming whey protein results in more prolonged muscle protein synthesis than consuming soy protein— according to researchers from the University of Auckland in New Zealand. They fed older men (age 60 to 75 years of age) 30 grams of either soy or whey protein and measured a marker of muscle protein synthesis (P70S6 kinase) from a muscle biopsy. Protein synthesis increased for two hours following consumption of soy protein but continued for four hours following the whey protein trial. Decreased muscle mass in older adults (called sarcopenia) is a serious health problem that leads to loss of mobility, premature death, decreased bone mass and poor blood sugar metabolism. A daily supplement of 30 grams of whey protein can promote muscle protein synthesis in older adults and might prevent sarcopenia. (Journal International Society Sports Nutrition, 12:6, 2015)
TRAINING with REDUCED CARBOHYDRATE AVAILABILITY Enhances Fitness Interval training— repeated bouts of high-intensity exercise interrupted by short rest periods— increases fitness rapidly. Researchers from McMaster University in Canada found that subjects practicing interval training two times per day for two weeks gained fitness faster when they consumed only small amounts of carbohydrates between sessions. Interval training consisted of five sets of four-minute cycling at 60 percent of maximum effort followed by two minutes of recovery, practiced twice a day. Subjects consumed either 195 or 17 grams of carbohydrate between exercise sessions. Gains in peak power
output were approximately 50 percent greater in test subjects consuming low amounts of carbohydrates between training sessions. These subjects were active but not well trained, so it is not known if these effects would apply to serious athletes or extend longer than two weeks. (International Journal Sports Nutrition Exercise Metabolism, published online March 26, 2015)
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Omega-3 Fatty Acids Lower Cardiovascular Risk in People Consuming Ketogenic Diets Ketogenic diets suppress appetite and are highly effective for short-term weight loss. The brain uses mainly glucose (sugar) for fuel, but it can also use ketones and lactate. During lowcalorie dieting, the body produces ketones to supply fuels to the brain. The liver produces ketones that come from fatty acids released during fat breakdown that occur due to low calorie intake.
Ketogenic diets (i.e., low-calorie diets that result in ketone production) decrease appetite and increase the feeling of fullness, even during severe caloric restriction. Ketogenic diets also affect risk factors of coronary artery disease. A study led by Antonio Paoli, from the University of Padova in Italy, found that combining a ketogenic diet with omega-3 fatty acid supplements reduced inflammation and improved cardiovascular risk factors better than the ketogenic diet alone. The effects of this combination on cardiovascular disease and the incidence of heart attack are not known. (Marine Drugs, 13: 996-1009, 2015)
WHEY PROTEIN, LEUCINE AND VITAMIN D PREVENT MUSCLE WASTING DURING WEIGHT LOSS Obesity is a serious health problem in older adults, but weight loss can be potentially dangerous. Significant weight loss is almost always accompanied by muscle loss, which can be difficult for older adults to regain. People lose 20 percent of their muscle mass between ages 40 and 60. Significant muscle loss during aging, a condition called sarcopenia, decreases mobility, blood sugar control, bone density, and increases the risk of premature death. Dutch researchers showed that
a daily supplement of whey protein, leucine and vitamin D prevented muscle loss during a 13-week weight-loss program that reduced energy intake by 600 calories per day. The test subjects also participated in a weight-training program three days per week. The combination of weight training and protein supplementation could help obese adults lose weight and maintain muscle mass. (American Journal of Clinical Nutrition, 101:279-286, 2015)
FUCOXANTHIN Promotes Blood Sugar Regulation and Fights Obesity Fucoxanthin is a chemical found in brown algae that has become a popular supplement. Some of its purported benefits include increased fat release and metabolism, increased thermogenesis, weight loss, antioxidant activity and cancer cell suppression. A literature review on the metabolic effects of fucoxanthin by Hayato Maeda from Hirosaki University in Japan concluded that it improves blood sugar control by reducing insulin resistance. It does this by suppressing adipocytokines in fat cells and activating GLUT4, which is a sugar transporter in cells. He concluded that fucoxanthin promotes metabolic health. We need well-controlled, largescale studies before we can recommend this supplement for weight loss and blood sugar control. (Journal of Oleo Science, 64:125-132, 2015)
Brown Fat Activation Cuts Cholesterol and Protects HEART DISEASE Against Brown fat helps control bodyweight and may help explain why some people are more prone toward obesity than others. Brown fat is a highly thermogenic fat cell that dissipates energy as heat instead of storing it as fat. Hibernating animals have large amounts of brown fat to keep them warm during the winter. Recent studies have shown that humans also have brown fat, located mainly around the heart and spine and interspersed with white fat cells. A Dutch study found that activating brown fat lowers cholesterol, and protects the body against atherosclerosis in the coronary arteries of the heart and blood vessels of other tissues. Brown fat activation increases in response to cold environments and metformin (Glucophage), a drug used to treat type 2 diabetes. (Nature Communications, published online March 10, 2015)
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HEALTH
CUTTING-EDGE RESEARCH ● BY
STEVE BLECHMAN AND THOMAS FAHEY, EdD
Does Lifting Weights Increase the Risk of Abbdominnal annd Grroin Hernniass? Abdominal and groin hernias occur when an organ such as the bowel pushes through the muscular wall containing it. Robert Fitzgibbons and Armour Forse from Creighton University School of Medicine in Omaha, Nebraska, concluded that strength training does not increase the risk of hernia and that the incidence of hernia was no higher in weightlifters than other people. Hernias are more common in men than women. Hernias resulting in intestinal strangulation require emergency surgery, but people with minor or absent symptoms can get by with watchful waiting. The majority of people with these hernias will eventually require surgery. Uncomplicated hernias can be repaired under local anesthesia, but more serious hernias require general anesthesia and have more side effects. (New England Journal Of Medicine, 372: 756-763, 2015)
ACETAMINOPHEN
Has No Effect on Hip, Knee and Back Pain
Acetaminophen, the active ingredient in the popular pain reliever Tylenol, is no more effective than a placebo (fake Tylenol) for reducing joint pain. A meta-analysis that combined the results of 13 randomized studies found that the drug was clinically insignificant for reducing pain in people with low back pain and arthritis of the hip or knee.
Acetaminophen is the number one cause of poisoning in the United States. Users are four times more likely to experience abnormal liver function tests. The study
Unwash hed Fruiits and Vegeta ables Decrease Sperm Counts Eating fruits and vegetables with high pesticide residue decreases sperm counts by as much as 50 percent— according to researchers from Harvard University. They studied 155 men enrolled in the Environment and Reproductive Health Study. Researchers estimated pesticide levels in foods using the U.S. Department of Agriculture statistics on pesticide contamination. Men consum-
showed that the drug’s effect on pain is minimal or nonexistent, and that the risks of taking the drug greatly exceed any benefits. (British Medical Journal, 350: H1225, 2015)
ing more than 1.5 servings per day of contaminated produce showed lower sperm counts, abnormal sperm cells and reduced ejaculate volume. The study shows the importance of thoroughly washing fruits and vegetables before eating them. (Human Reproduction, published online March 30, 2015)
THREE TO FIVE CUPS OF COFFEE A DAY KEEPS HEART AT TACKS AWAY Coffee consumption lowers the risk of calcium buildup in the arteries— according to researchers from Johns Hopkins University and scientists from Malaya and South Korea. They studied calcium levels in heart arteries in more than 25,000 middle-aged Korean men and women. Those consuming three to five cups of coffee per day
showed the lowest levels of calcium buildup, which would reduce the risk of heart attack. During the past 50 years, most health experts have recommended moderate coffee consumption. These recommendations might change if the results of this study are confirmed by additional research. (Heart, published online March 2015)
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HIGH IRON LEVELS LINKED TO HIGH BLOOD PRESSURE Poor diet, blood cell destruction from activities such as jogging, and menstruation can all lead to iron-poor blood. To compensate, many people take iron supplements and eat foods high in iron to boost intake. You can get too much of a good thing. High iron (ferritin) levels in men are linked to high blood pressure and heart disease— according to a study from Kyung Hee University School of Medicine in Korea. Humans have a limited capacity to get rid of iron, so it can build up if you consume too much. Excessive blood iron
can promote tumor growth, speed cell membrane breakdown and increase the risk of heart attack. In women, high levels of serum ferritin (a good measure of total body iron stores) was related to increased risk factors of heart disease, such as high blood pressure, body mass index (the proportion of weight to height), total cholesterol and triglycerides, and low HDL cholesterol. (International Journal of Cardiology, 183:258-262, 2015)
TANNING BEDS LINKED TO UPSWING IN DEADLY MELANOMA The road to melanoma is paved by visits to the tanning bed in young people. Twenty percent of high school girls have used tanning beds and 10 percent use them more than 10 times a year. The death rate from melanoma in the United States has increased consistently since 1930. The World Health Organization has blamed tanning beds for the recent upswing in the disease. Each year, physicians in the United States diagnose 76,000 new cases of melanoma and report more than 9,700 deaths. The 10-year survival rate of untreated melanoma is approximately zero. Brazil and Australia have banned the use of tanning beds for all of their citizens, and 11 European countries have banned their use by people younger than 21. An editorial by Scientific American called for national legislation banning the use of tanning beds by minors. The ban is supported by the United States Department of Health and Human Services. (Scientific American, April 2015)
Weight Training Fights Biological Rust In days of yore, people died from plague, saber tooth tigers, the barbarian horde and syphilis. Now, we die from diseases of civilization such as heart disease, cancer, high blood pressure, diabetes and brain deterioration. Weight training can help fight symptoms of biological
rust that are common to modern life— according to an article by Kory Hill from Jacksonville State University in Florida. Weight training improves psychological well-being, reduces blood pressure and body fat, increases insulin sensitivity, promotes self-confidence and prevents joint pain. Weight training helps fight disease and improves the quality of life. (ACSM’s Health & Fitness Journal, 19(2): 9-13, 2015)
Sleep Disturbances Interfere With Blood Sugar Regulation Inadequate sleep is linked to poor blood sugar regulation— according to a literature review by researchers from Charles University in Prague, Czech Republic. Chronic sleep problems also increase the risk of premature death from all causes and from cardiovascular disease. The problem is particularly severe in people with obstructive sleep apnea, a condition caused by airway collapse during sleep, which decreases blood oxygen levels. Sleep disturbances increase the risk of type 2 diabetes and the metabolic syndrome— a collection of symptoms that include high blood pressure, abdominal fat deposition, abnormal blood fats and insulin resistance. Sleep disturbances interfere with signaling pathways that regulate blood sugar. See your physician if you snore or have problems sleeping. It could save your life. (Diabetology & Metabolic Syndrome, 7:25, 2015)
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SUPPLEMENTS ● BY
CUTTING-EDGE RESEARCH
STEVE BLECHMAN AND THOMAS FAHEY,, EdD
WHEY PROTEIN MORE ANABOLIC THAN EGG PROTEIN Increased protein intake is essential for those who want to build muscle and older adults. Both need to maximize muscle protein synthesis while increasing fat burning. Most men want to become as lean as possible while sparing muscle mass. Obesity is a significant problem in older adults. However, when they lose significant weight through dieting, they typically lose muscle mass that they can’t gain back. Protein quality is an important consideration in both groups. A study led by Christopher Mobley and colleagues from Auburn University in Auburn, Alabama found that whey protein promoted muscle protein synthesis better than egg protein or a combination of whey and egg proteins. Whey protein was also more effective for fat mobilization. (Journal of the International Society of Sports Nutrition, 12:14, 2015)
CREATINE IMPROVES BRAIN FUNCTION DURING LOW OXYGEN SUPPLY Brain function deteriorates rapidly when it is deprived of oxygen. This can occur at extremely high altitudes or during acute head trauma encountered in sports like football, Alpine skiing and soccer.
Creatine supplements protect the brain from low oxygen environments— according to a study by a research team from New Zealand. Researchers subjected healthy adults to 10 percent oxygen for 90 minutes, which severely impaired brain function. Normal oxygen levels are slightly less than 21 percent. Pretreatment with creatine for seven days protected the brain against the effects of low oxygen. It is unknown whether creatine would be a good supplement for preventing brain injury in athletes. (Journal Neuroscience, 35: 1773-1780, 2015)
D-ASPARTIC ACID DECREASES TESTOSTERONE Scientists from the Anton Dohrn Zoological Laboratory in Naples, Italy found that D-aspartic acid increased testosterone by 30 percent in human men, and by 51 percent in rats. Obviously, this caught the interest of fitness enthusiasts. We warned that the study did not measure the effects of D-aspartic acid on performance, muscle mass or strength, so we could not recommend it as an effective supplement for bodybuilders or power athletes. You should have listened to us. Australian scientists from the University of Western Sydney, led by Geoffrey Melville, found that daily supplementation of either three or six grams of D-aspartic acid decreased total and free testosterone in resistancetrained men, and had no effect on related hormones such as estrogen or sex-hormone binding globulin. We don’t know its effects on muscle mass or performance. (Journal of the International Society of Sports Nutrition, 12: 15, 2015)
MELATONIN May Protect the Heart Melatonin is a hormone produced by the pineal gland in the brain that promotes sleep. It is produced cyclically in response to darkness and light. Spanish researchers, in a letter to the editor of the International Journal of Cardiology, speculated that melatonin protects the heart from chemicals called free radicals that promote heart stress. Supplementing the
hormone might be a lifesaver during a heart attack when the heart is not getting enough oxygen. The research group is currently studying whether administering melatonin following a heart attack protects the heart muscle against free radical damage. (International Journal of Cardiology, 182:54-55, 2015)
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Power up for your best-ever performance Intense activity and workouts dehydrate your body and drain cells of glycogen, the energy stores that power your muscles. Sustamine® is a clinically tested sports recovery ingredient that combines amino acids L-Glutamine and L-Alanine. This unique combination works on multiple levels to restore your strength.* It enhances electrolyte and water absorption in the intestines, helps replenish glycogen and promotes healthy muscle repair.* It’s also rapidly absorbed for faster recovery.* For hydration and muscle repair that can noticeably increase your competitive edge, look for products formulated with pure, vegetarian, allergen-free Sustamine.*
Find products with Sustamine at www.sustamine.com
Follow Sustamine® *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Look for brands with Sustamine® in their formulations
Sustamine® is a registered trademark of KYOWA HAKKO BIO CO., LTD. Copyright ©2015 KYOWA HAKKO U.S.A., INC. All Rights Reserved.
FitRxWarmUP
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SUPPLEMENTS ● BY
CUTTING-EDGE RESEARCH
STEVE BLECHMAN AND THOMAS FAHEY, EdD
GREEN TEA HAS NO LONG-TERM EFFECTS ON BODY COMPOSITION Green tea extract is an extremely popular supplement that curbs appetite, increases metabolic rate and boosts energy levels in athletes and people trying to lose weight. This supplement appears to have few side effects other than elevated heart rate and small increases in blood pressure. However, a 12-week study in 60 young adult men and women showed that it had no effect on fat absorption, resting energy expenditure and body composition. The active ingredients in green tea include caffeine and epigallocatechin. Other studies have found that green tea has short-term effects on suppressing appetite and increasing metabolic rate (i.e., caloric expenditure). We can infer from this study that the effects of the supplement do not last. (The Journal of Nutrition, published online March 4, 2015)
High Green Tea Consumption Linked to Liver Cancer
Catechins are antioxidants found in foods such as green tea that buffer the effects of free radicals produced naturally during metabolism. Free radicals are highly reactive and have been linked to DNA damage, inflammation and cell membrane destruction. Lesley Butler from the University of Pittsburgh Cancer Institute, and colleagues, in a study of more than 18,000 men, found that high levels of catechins were linked to markers of liver cancer in people who were prone toward the disease. Green tea extract is an extremely popular supplement for weight loss and boosting energy levels. Blood catechins increase in direct proportion to their consumption in the diet. Taking high doses of green tea extract could be deadly in high-risk people. The researchers noted that the incidence of liver cancer was much higher in China than in the United States. Green tea is a staple of the Chinese diet. High intake of green tea and green tea extract might be toxic to the liver. (American Journal of Epidemiology, 181: 397-405, 2015)
EXCESSIVE ANTIOXIDANT CONSUMPTION MAY SLOW TRAINING GAINS
Antioxidants are chemicals such as vitamin C and vitamin E that reduce the effects of free radicals (reactive oxygen species) that damage tissues, promote muscle soreness and speed fatigue. Consuming antioxidant supplements has been a natural nutrition fad for more than 30 years. Many popular foods contain added antioxidants to boost their sales. However, many recent studies found that high antioxidant supplement consumption in the diet suppresses muscle protein synthesis, and can reduce the positive effects of exercise training. An article by Laura Beil concluded that athletes are better off getting their antioxidants from natural foods found in fruits, vegetables and grains, rather than from supplements. (Science News, March 7, 2015)
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Leucine Plus Whey Protein Promotes Muscle Protein Synthesis After Inteensee Endurrancce Exerrcisse The amino acid leucine and whey protein consumed following weight training trigger increases in muscle protein synthesis that promote muscle mass and strength. Endurance training does not cause increases in muscle mass, but it does cause tissue damage that must be repaired during recovery. David Rowlands from Massey University in New Zealand, and colleagues, in a very sophisticated study, found that consuming five grams of leucine and 25 grams of whey protein after 100 minutes of intense cycling promoted muscle protein synthesis, which would help speed recovery and promote adaptation to exercise and improved fitness. Supplements containing leucine and protein consumed after exercise are good for bodybuilders and endurance athletes. (Medicine Science Sports Exercise, 47: 547-555, 2015)
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CAFFEINE
n
L-A RGININE
n
C I T R U L L I N E M A L AT E
n
0g SUGAR
The popular pre-workout formula that helps you turn up the intensity on your workouts, NOS Pumped, just launched an exciting new flavor – delicious Strawberry Lemonade! *
* This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. ©2015 MET-Rx® USA, Inc.
15-M7-1113dr
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SEX
CUTTING-EDGE RESEARCH ● BY
STEVE BLECHMAN AND THOMAS FAHEY, EdD
NO LINK BETWEEN Porno and d Se ex Probble ems
In the olden days, men were restricted to staring at the Playboy centerfold to get their porno fix. Porno films were either illegal or inconvenient to watch regularly. The Internet changed that. Now, pornography is readily available. Live porno webcams bring porno on demand to computers, tablets and smartphones. Several recent sex studies have reported an epidemic of erectile dysfunction in men under 40. Is the ready access to pornography the cause? Researchers from the University of Zagreb in Croatia found no relationship between pornography use and sexual desire, erectile function or the capacity for orgasms in a sample of men living in Croatia, Norway and Portugal. Factors such as physical inactivity and insulin resistance may account for the surge in erectile dysfunction in young men. (Journal of Sexual Medicine, published online March 26, 2015)
Screening ED Patients for Heart Disease Could Save Big Bucks Erectile dysfunction (ED) is linked to cardiovascular disease. Both problems often stem from blood vessel disease. A study led by Alexander Pastuszak from the Baylor College of Medicine in Houston, Texas predicted a 20-year savings of nearly $30 billion from screening men with ED for heart disease. Forty-four percent of men with heart disease don’t realize they have a problem. Screening men with ED for heart disease could prevent 1.1 million heart attacks over 20 years. (Journal of Sexual Medicine, 12: 975-984, 2015)
Erectile Dysfunction Linked to Increased Hearrt Atta ackk Rissk Cardiovascular disease is common in men with erectile dysfunction (ED). Most cases of ED are linked to abnormalities in blood supply to the penis. The endothelial cells lining the blood vessels have trouble secreting nitric oxide, which is vital for blood flow control. Shona Fang from the New England Research Institutes, and co-workers, found that men with ED showed more risk factors
for coronary artery disease as measured by the Framingham Coronary Heart Disease Risk calculator, which considers age, sex, smoking, total cholesterol, HDL cholesterol, systolic blood pressure and blood pressure medications. Men with long-term ED showed progressively higher heart disease risk scores. You can estimate your 10-year risk of having a heart attack on the National Institute of Health website at http://cvdrisk.nhlbi. nih.gov. (Journal of Sexual Medicine,12: 100-108, 2015)
TEST TOS STE ERO ONE AND CIA ALIIS IMPROVE ERECTIONS
Testosterone replacement therapy and erection-promoting drugs such as Cialis and Viagra improve erection quality in men suffering from erectile dysfunction. A study by researchers from Korea University in Seoul, South Korea found that combining testosterone injections with Cialis was more effective than either treatment alone. Treatment lasted 30 weeks, and erection quality was maintained even after the study was completed. The test subjects received long-acting injectable testosterone undecanoate and five milligrams per day of Cialis. (Journal Sexual Medicine, 12:966-974, 2015)
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SEX
CUTTING-EDGE RESEARCH ● BY
STEVE BLECHMAN AND THOMAS FAHEY, EdD
RED WINE ANTIOXIDANTS PROMOTE BLOOD FLOW IN THE PENIS Erectile dysfunction (ED) in aging men is linked to poor blood vessel function in the blood vessels of the penis. Inflammation linked to high blood pressure, physical inactivity, obesity and high blood fats, while poor blood sugar metabolism impairs blood flow regulation. Red wine contains chemicals called polyphenols that include resveratrol and quercetin that reduce inflammation. A study on rats by scientists from Belgium showed that resveratrol reduced drug-induced oxidative stress. Resveratrol in red wine promotes sexual health. (Journal of Sexual Medicine, 12: 303-312, 2015)
CPAP IMPROVES ERECTIONS
Sleep apnea is a serious sleep disturbance involving periodic airway collapse and reduced blood oxygen. Chronic sleep apnea is linked to premature death, cardiovascular disease and impaired sexual function. Continuous positive airway pressure (CPAP) keeps the airways opened during sleep and is an effective treatment for the disorder. Turkish
researchers found that patients with sleep apnea who were treated with CPAP for three months experienced fewer problems with erectile dysfunction than patients in a control group. This small study showed that treating sleep disorders could have positive effects on sexual performance. (African Health Sciences, 15: 171-179, 2015)
VIAGRA INCREASES THE RISK OF DEADLY SKIN CANC CER Melanoma is a deadly form of skin cancer that strikes more than 70,000 Americans per year and kills nearly 10,000. A 10-year study from Harvard Medical School of nearly 15,000 men found that Viagra use increased the risk of melanoma by 224 percent. Viagra did not increase the risk of squamous cell cancer. Erectile dysfunction was not a risk factor for melanoma. Viagra downregulates genes that correct genetic errors linked to the development of the disease. (Journal American Medical Association Internal Medicine, 174: 964-970, 2014)
VIAGRA DECREASES BLOOD VESSEL INFLAMMATION Many cases of erectile dysfunction are linked to blood vessel disease. In fact, erection problems are early predictors of heart attack. Inflammation is an important predictor of cardiovascular disease and poor metabolic health. A study from Athens Medical School in Greece found that the erection-promoting drug Viagra (sildenafil) decreased markers of inflammation such as fibrinogen, C-reactive protein and tumor necrosis factor-alpha. Viagra may improve metabolic health and reduce the risk of cardiovascular disease, in addition to its effects on erections. (International Journal of Cardiology, 182:98-101, 2015)
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FitRx TRAINING
BIG& RIPPED WITH LOGAN FRANKLIN’S HIGH VOLUME, TOTAL BODY WORKOUTS It might seem cliché— and a little unbelievable looking at him today— but FitStrong athlete Logan Franklin’s motivation to get into the weight room came straight out of those famous 1940s Charles Atlas comic book ads. Those were the ads with the 90-pound weakling who gets sand kicked in his face and misses out on getting the girl, until he decides to do something about it and attacks the weights to build his once puny physique into one of a sculpted Adonis. Of course, no one was literally kicking sand in Franklin’s face. And at 24 years old, those Atlas ads came way before his time. But, until his freshman year of high school, Franklin was nearly the epitome of that 90-pound weakling. “I was a little bit of a late bloomer,” Franklin says. “At 14 years old, I think I was like 5’6, 105 pounds. I was a smaller kid and just didn’t want to get picked on by anybody who thought they were better than me because they were more built than me.”
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Franklin didn’t have to look far for motivation— or for equipment— as his father was a fairly serious lifter himself. All it took was a few visits to his dad’s weight room and Franklin was hooked. “I didn’t really even know what I was doing,” he says. “I worked out like every other day and didn’t really work all the muscle groups. It took a couple years for me to learn how to do things properly before I could actually start making serious progress.” Today, Franklin is making progress as one of the rising stars in the fitness industry, both on and off the stage. Last November, Franklin took home the prestigious NPC Nationals Overall title in the Men’s Physique division. This year, he has his eyes set on earning a ticket to compete in the industry’s biggest event, the Men’s Physique Olympia in Las Vegas in September. “My goal is to win the Olympia one day— I want to be the best just like everybody else that’s competing,” Franklin
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says. “I lift to compete and lift to inspire people, to show them that they can change their lives and look the same way if they actually set their minds to it.”
PUMP UP THE VOLUME Franklin subscribes to the high-volume school of training, focusing on traditional free weight exercises with little rest in between sets— even when training heavy. “I like to keep my rest periods around 45 seconds, maybe a minute,” Franklin says. “I just started doing pretty high-volume training to try to keep my heart rate up as high as possible. During that 45-second rest, it’s about trying to slow the breathing down and recover— get the heart rate up exponentially during the set, then slow it down as best I can when I rest.” He follows a five-on split, training a single body part on each day except for arms, when he pairs biceps and triceps together. Unlike most, Franklin doesn’t take days off unless he feels it is absolutely necessary.
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BY ALLAN DONNELLY PHOTOGRAPHY BY IAN SPANIER
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FitRx TRAINING “I’ve been doing one body part a day for the last three years,” Franklin says. “I find that’s the most effective for me, where I can focus the whole workout just on that one muscle group and make sure I hit it from every angle. “As far as rest days, my opinion is if you’re working out one body part every five days, that’s four days off already that that muscle group has been resting. So I don’t actually take a full day off. If I ever do, I usually feel like crap, so I’ll usually get in there and do something active like HIIT cardio or something.” Franklin shoots for three to five working sets for most body parts and prefers to do 12 to 15 reps on most exercises— slightly higher than most— to really focus on volume. “I prefer volume training over strength training because I can focus on really squeezing the muscle and develop the muscle shape, instead of going super heavy for six to eight reps and struggling on every rep and possibly be doing the move incorrectly and run the risk of injury. I can still go heavy for 12 to 15 reps, but l like to control the weight and really focus on using proper form.”
SQUAT ‘TILL YOU DROP There’s a running joke that, since the shorts they wear onstage come down to or past the knee, men’s physique competitors don’t need to train legs. Franklin is proof of how that couldn’t be further from the truth. Already known for having some of the most developed legs in the division, Franklin recently started incorporating a heavy squat component into his leg workouts. Be warned— this sample workout is not for the faint of heart. “My legs have been getting a lot stronger and thicker, the volume really helps shape them up,” Franklin says. “This workout will really spike your heart rate, too.” Logan’s high-volume leg day goes something like this, and includes a mind-boggling 20 sets of squats (all rest periods are 45 seconds): • Leg extensions: 5 sets of 20 • Barbell squats: 3 sets of 225 pounds for 12 reps, 3 sets of 315 for 8 reps, 2 sets of 365 for 6 reps, 2 sets of 405 for 6 reps • Barbell squats: 10 sets of 225 for 12 reps in 10 minutes • Dumbbell lunges: 3 sets of 8 • Dumbbell Step-ups: 3 sets of 12
SQUATS Stand with your feet shoulder-width apart and toes pointed slightly outward. Rest the bar on the back of your shoulders and hold it in that position with your hands. Keep your head and spine in a neutral position. Squat down until your thighs are approximately parallel with the floor and your butt is about one inch lower than the knee. Drive upward toward the starting position.
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DUMBBELL LUNGE Hold a pair of dumbbells at your sides and take a step forward with your right leg, keeping your back straight and head up as you lower your body and hips towards the floor. The knee of the forward leg will bend to about 90 degrees as you lunge forward. Push through your heel to return to the starting position. Repeat with the other leg.
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RIPPED TO THE CORE You don’t build an award-winning six-pack by not making ab training a consistent part of your program, and Franklin’s no different. While some may train abs a few times a week, Franklin again takes his own unique approach, training abs every other day by adding two exercises at the end of each workout. “I’ll do two to three sets of each exercise and usually do those exercises to failure— which is around 25 reps,” he says. “I like to do straight sets for slow, controlled reps, making sure I squeeze as hard as I can on each rep and not just go through the motions.”
HIIT CARDIO ONLY Like most these days, Franklin has eschewed traditional, steady-state cardio and transitioned to a high-intensity interval (HIIT) only approach. Instead of spending 30 to 45 minutes per session, Franklin now spends 10 to 15 minutes per session and believes he burns more fat during and more after. “I’ve completely stopped low-intensity, sustained cardio because of the fact that over time your metabolism will slow down,” he says. “For example, I did StairMaster cardio for eight weeks straight for my last competition and it slowed down my metabolic output. Now I’m doing HIIT cardio to get my
heart rate to spike and burn more calories.” When he’s prepping for a contest, Franklin will do cardio seven days a week. His intervals typically fall between 30 to 45 seconds of high-intensity work followed by 20 to 30 seconds of rest. Franklin’s high-intensity cardio of choice options are deadmill sprints, sled sprints and outdoor sprints. “For sled sprints, if I had a workout buddy we would set it up to where we would sprint pushing a sled for 20-30 yards, then turn around and sled sprint back to the starting point,” he says. “Then your partner goes and, by the time he comes back, it’s your turn again. That’s when you catch your breath.” Franklin typically does five to 10 rounds of sled sprints but recommends 3-5 for beginners.
“I LIFT TO COMPETE AND LIFT TO INSPIRE PEOPLE, TO SHOW THEM THAT THEY CAN CHANGE THEIR LIVES AND LOOK THE SAME WAY IF THEY ACTUALLY SET THEIR MINDS TO IT.” www.fitnessrxformen.com
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LOGAN FRANKLIN’S
TRAINING SPLIT Day 1 – Legs Day 2 – Back Day 3 – Chest Day 4 – Shoulders Day 5 – Biceps/triceps
THE WORKOUTS LEGS EXERCISE Leg Extensions Squats Dumbbell Lunge Dumbbell Step-up *See “Squat ‘Till You Drop” in article
SETS 5 20* 3 3
REPS 20 6-12* 8 12
SETS 4-5 4 4 4-5 4-5
REPS 12 12 12 12 2
SETS 5 5 3-4 3-5
REPS 12 12 8-12 12-15
Superset 1 EXERCISE Seated Dumbbell Lateral Raise One-Arm EZ Bar Lateral Raise
SETS 4 4
REPS 12 12
Superset 2 Incline Dumbbell Front Raise EZ Bar Upright Row
4 4
12 12
Superset 3 Bent-over Rear Delt Raise Wide-grip Cable Face Pull Barbell Shrug
4 4 4
12 12 12
SETS 4 3 4 3-4 4 4 4
REPS 12 12 12 21 12 12 12
EXERCISE Twisting Hanging Leg Raise
SETS 3-4
Rope Cable Crunch
3-4
REPS 15-25 (failure) 25-30 (failure)
BACK EXERCISE Pull-ups Close-grip Cable Row Hammer Grip Cable Row Reverse-grip Pulldown Bent-over Dumbbell Row
CHEST EXERCISE Incline Dumbbell Press Barbell Bench Press High-Low-Medium Cable Flye Dips
SHOULDERS
BICEPS/TRICEPS EXERCISE Standing Dumbbell Rotational Curls Concentration Curl Seated Dumbbell Hammer Curl Standing Barbell Curl 21s Rope Pressdowns Seated Overhead Extensions Close-grip Triceps Pressdowns PULL-UPS Grab a pull-up bar with a wide grip. Lift your feet off the floor and bend your knees. Pull yourself up to the bar, bringing your chest up towards the bar. Pause and squeeze, then lower to the starting position.
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AB WORKOUT 1
AB WORKOUT 2 EXERCISE T-Planks Knee Curl-ups Seated Bicycle Twist
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SETS 3-4 25-30 3
REPS 12 (failure) 30
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SEATED CLOSE-GRIP CABLE ROW Grasp the bar with a neutral grip, with your arms extended, legs slightly bent and a slight arch in your lower back. Pull the weight up slightly off the stack and pull your shoulders back, keeping your chest up. Keeping your body in position, pull the handle toward your stomach. Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position. Logan’s Tip: “Pull low toward your belly button to target your lower back.”
BARBELL BENCH PRESS Lie on your back on a flat bench and take a medium-width grip on the barbell, hands slightly wider than shoulder width. Lift the bar from the rack and hold it over your chest, arms locked. Slowly lower the bar towards your middle chest. Pause, then push the bar back to the starting position.
SEATED BICYCLE TWIST Sitting on the floor, bend your knees about 90 degrees, place your hands behind your head, and lean back slightly. Extend one leg forward, and twist your body the opposite way, so that your elbow touches the knee. Return to center before twisting to the other side. Keep twisting back and forth.
DIPS Hold your body at arms length above parallel bars. Slowly lower your torso with a slight forward lean by bending at the elbows, keeping your elbows slightly flared outwards. Pause at 90 degrees, then push back up to the starting position.
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SEATED DUMBBELL LATERAL RAISE From a seated position, with a dumbbell in each hand and arms straight, lift the weights on both sides until they reach shoulder level and then return to the starting position. Bend your arms slightly if your elbows hurt.
BARBELL SHRUG Grab a barbell in front of your body, with your hands slightly wider than shoulder-width apart. Keeping your arms straight, shrug your shoulders up toward your ears, lifting the bar up against the front of your thighs. Pause and squeeze your shoulders and traps, then return to the starting position.
LOGAN FRANKLIN
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Meal 1
9 egg whites 4 tbs Cream of Wheat
Meal 2
7 oz top sirloin 1 cup jasmine rice FitStrong CLA, 1,500 mg FitStrong Burn, one dose
Meal 3
7 oz chicken breast 1 cup jasmine rice FitStrong CLA, 1,500 mg
Meal 4
Whey protein shake 1 slice Ezekiel bread
Meal 5
7 oz chicken breast ½ cup jasmine rice
Meal 6
5 egg whites ½ cup oatmeal
BENT-OVER REAR DELT RAISE Sit on a bench holding a pair of dumbbells and lean forward so your upper body is at about a 45-degree angle with the floor. Slowly raise the dumbbells out in an arc to your sides, keeping a slight bend in your elbows. Pause and squeeze, then return to the starting position. Logan’s Tip: “Keep the elbows pointed outwards and focus on separating the weight apart instead of pulling the weight up.”
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TWISTING HANGING LEG RAISE Hang from a pull-up bar and bend your knees slightly, lifting your feet off the floor. Lift your knees up and across to the side of your body toward your chest, curling up your lower abs. As you lift your knees, twist your torso slightly. Squeeze and contract your abs, then slowly lower your knees and raise them to the other side. Logan’s Tip: “Try to eliminate any swinging— you don’t want to use momentum here.”
CONCENTRATION CURL Sit on a bench and lean forward slightly, holding a dumbbell with arm extended between your legs and resting your elbow/upper arm on the inside of your leg. Keeping your elbow/upper arm against your leg, slowly curl the dumbbell up toward your shoulder. Pause, squeeze, then lower the dumbbell. Logan’s Tip: “Keep the elbow on the inside of your knee and really focus on getting that peak contraction.”
STANDING BARBELL 21 CURLS Stand holding a barbell, hands slightly wider than shoulder-width apart. Start with seven reps from the bottom of the movement to the midway point; then perform seven reps from the midway point to the top point; finish off with seven full reps. Logan’s Tip: “These burn like crazy, especially when done right. Every time I do them I feel the detail being carved into my biceps.”
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ROPE PRESSDOWNS Attach a rope to a high cable pulley apparatus and grab it with a palms-facing-in grip. Start with your hands just above shoulder level and pull the rope down in front of your body, extending your arms and keeping your elbows at your sides. Squeeze your triceps at the bottom of the movement, then return to the starting position. SEATED OVERHEAD EXTENSIONS Sit on a bench, holding a dumbbell in one hand over your head with a slight bend in your elbow, palm facing forward. Slowly lower the dumbbell down behind your head by bending at the elbow. Stop when your forearm is at a 90-degree angle with the floor, then slowly press the dumbbell back up over your head in the same arc. Pause, squeeze and repeat.
KNEE CURL-UPS Sit at the end of a flat bench with your legs fully extended, hands holding either side of the bench for support. Pull your knees up toward your chest, focusing on curling your lower abs up toward your torso. Pause and contract your abs, then extend back to the starting position.
FRANKLIN SHOOTS FOR THREE TO FIVE WORKING SETS FOR MOST BODY PARTS AND PREFERS TO DO 12 TO 15 REPS ON MOST EXERCISES— SLIGHTLY HIGHER THAN MOST— TO REALLY FOCUS ON VOLUME.
FITSTRONG It takes hard work and dedication in the gym for Logan to stay in shape, but his FitStrong supplements also help. Logan particularly likes FitStrong CLA, a blend of linoleic acid isomers that are meant to increase metabolism, boost immunity and enhance fat loss while preserving muscle. In addition, FitStrong’s fat burner also helps with weight management, increased energy, fat loss and muscle endurance. “With my consistent hard work and dedication, FitStrong supplements will help me by fueling every one of my grueling workout regimens, and by helping my muscles recover for the next day for more!” said Logan.
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T-PLANKS Get into a side plank position, putting your feet up on a bench, platform or Swiss Ball. Support yourself with your feet on the bench and with your arm closest to the floor— your floor-side arm will be fully extended in support and your torso will be facing the wall in front of you. Raise your other arm toward the ceiling, so your body is in a “T” position. Slowly bring your upper arm down across your body in an arc towards the floor, twisting your torso as you do. Pause and contract your obliques, then return to the starting position along the same arc. Logan’s Tip: “If you’ve never done these before, I would start by doing them from the ground—actually start with a side plank— and slowly do the rotations like that. If you still can’t do the rotations, just hold a plank to start then slowly work in the rotations.”
ROPE CABLE CRUNCH Grab a rope handle attached to a high cable pulley and kneel on the floor under the pulley. Face the apparatus and hold the rope attachment behind your head. Curl your torso down toward the floor, focusing on bringing your elbows toward your knees. Pause and contract your abs, then return to the starting position. Do not come up too far at the top of the movement to keep tension on your abs. Logan’s Tip: “Try to keep tension on the muscle group throughout the entire rep— the longer the muscle is under tension, the faster and easier it grows. Exhale at the bottom of each rep.”
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BY THOMAS FAHEY, ED.D
STAY GROUNDED FOR ROCK-HARD, CHISELED ABS AND A STRONG CORE Core fitness is the key to a lean, athletic-looking body and functional whole-body strength and power. The core includes the muscles and connective tissue in the thorax or central part of the body. Powerful, fit core muscles look bold and masculine. They allow you to transfer force from strong lower-body muscles to flexible, elastic upper-body muscles so that you can serve a volleyball, hit a golf ball or throw a softball with power and accuracy. Most health clubs and university fitness programs offer core strength and stability classes. Exercising on unstable
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surfaces, such as BOSU balls, Swiss balls and wobble boards is a central component of most of these corestrengthening programs. But research shows that instability training may not be as effective for building the core. A study from California State University, Northridge, led by James Kohler, showed that training on stable surfaces overloaded and activated the core muscles best. They measured core muscle activation during the shoulder press, performed on stable and unstable surfaces, using electromyography (measures the electrical activity of muscles). Core muscle load decreased
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with the instability of the surface. Exercising on firm ground is best for overloading core muscle groups. The 29 core muscles in the torso provide a stable midsection that is vital to all motions and postures. The core muscles stabilize the spine and help transfer force between the lower and upper body. They stabilize the midsection when you sit, stand, reach, walk, jump, twist, squat, throw or bend. The muscles on the front, back and sides of the trunk support the spine when you sit in a chair and fix the midsection as you use your legs to stand up. When hitting a forehand
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in tennis or batting a softball, most of the force is transferred from the legs, across the core, to the shoulders and arms. Strong core muscles make movements more forceful and preserve a healthy spine, so you don’t get back pain. The torso region needs stability to transmit forces between the upper and lower body. During any dynamic movement, such as hitting a tennis ball or picking up a bag of groceries, the core produces force in some muscles, reduces force in others, and stabilizes the midsection. When specific core muscles are weak or tired, the nervous system steps in and uses other muscles to produce movement. This causes abnormal stresses on the joints, overloads sensitive spinal disks, decreases power and increases the risk of injury. Most human motions are linked: they involve a series of motions that begin at the feet and end at the shoulders, hands and arms. The concept of building core muscles in isolation, particularly on unstable surfaces, is wrong. Performing core-stabilizing exercises on unstable surfaces does not improve balance and posture control. During most movements, the hands or feet are in contact with a surface. Movement occurs by pushing against the surface. The strength of the movements will be weaker if the surface is unstable. Muscles get stronger when they contract against heavy loads. Since loading is less when training on unstable surfaces, changes in strength will also be less. No amount of isolated core strength will compensate for instability in the lower or upper body. Most core exercise programs are onedimensional— they emphasize isolated muscle fitness of the core and ignore the dynamic aspects of this system that make it so important for movement. The majority of core exercise books and classes emphasize core stabilization and postural alignment using isolated exercises and pay little attention to the dynamic fitness of the core. They attempt to develop static fitness of the deep and surface muscles of the core, but do little to improve neuromuscular control, strength, power or flexibility.
THE BEST EXERCISES FOR BUILDING CORE STRENGTH ARE LARGE, WHOLE-BODY EXERCISES, SUCH AS SQUATS, DEADLIFTS, STANDING OVERHEAD PRESSES AND PLYOMETRICS.
GREGORY JAMES PHOTOGRAPHY
TRAIN MOVEMENTS, NOT MUSCLES
An essential principle of core training is to train movements— not muscles. Core training teaches the muscles to work together. Muscles don’t work in isolation. Rather, they help each other: while some shorten to cause movement, others contract and hold to provide stability, lengthen to brake the movement, or send signals to the brain about the movements and positions of the muscles and bones (proprioception). Core muscles work together to support the
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FitRx TRAINING midsection and provide a platform of support for movements such as jumping, throwing and changing directions rapidly. The ideal exercise program helps the muscles in the pelvis, lower back, hips and abdomen to work in harmony to provide graceful, pain-free movement. The torso region needs stability to transmit force between the upper and lower body. For example, the main function of the rectus abdominis— the long, wide muscle in the front of the abdomen— is not to shorten and flex the trunk. Rather, it is an important stabilizer and force transmitter. This is suggested by the structure of the muscle: tendons break the muscle into four short portions, which give the well-developed rectus a six-pack appearance. The muscle is designed to transmit stresses around the spine, which increases the efficiency of the obliques— the muscles on the sides of the abdomen. Important core muscles such as the rectus abdominis, obliques, quadratus lumborum and erector spinae are more important as spinal stabilizers than as muscles that cause trunk movement. Exercising on stable ground builds core stability and increases lower and upper body strength at the same time. Decreasing stability of the surface (i.e., Swiss or BOSU balls) or load (i.e., unilateral cable chest presses) decreases the training load. The best exercises for building core strength are large, whole-body exercises, such as squats, deadlifts, standing overhead presses and plyometrics. These exercises use heavier loads, shorter tension times and higher speeds. Groundbased exercises have the same force, velocity and core-stabilizing requirements required in most sports and movement skills. Ab crunches will also work your core and put the finishing touch on a rockhard midsection. The take-home message is to stay grounded for a strong core.
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A strong core is the foundation of moving better and a more active, athletic lifestyle. When your core is solid, everything you do becomes easier. That includes building rock-hard, chiseled abs that will turn heads. One of the best ab exercises are bench crunches— think of it as the “core” of your six-pack. Bench crunches are so effective because they shorten the fibers of the abdomen, and they do so under constant tension throughout the exercise. Some abdominal exercises can excessively stretch the abdominal fibers, and lengthen them, and this can lead to a protruding abdomen when it is relaxed. Another plus about bench crunches is that the hips remain bent throughout the contraction. This takes the large psoas major muscle, which is a strong hip flexor, out of the equation. As a result, the anterior abdominal muscles have to carry the entire load of each repetition. The Technique: 1. Lie on your back on the floor at right angles to a bench. Place your feet on the bench, and bend your knees to 90 degrees. Cross your arms loosely across your chest. 2. Lift your hips just slightly from the floor to contract the lower part of the abdomen. 3. Exhale as you lift (curl) your upper body (shoulders and mid-back) from the floor. Curl your shoulders forward in a slow, deliberate manner (i.e., not fast or jerky) and tuck your chin to your chest as you come upward. This will help to get you into the practice of a curling type of crunch. You do not want to come upward like a flat board, because this does not cause enough shortening of the fibers in your abdomen. Hold the top position for a count of two. 4. Slowly return to the starting position by uncurling your shoulders and upper body, and inhaling as you come down. Let your hips come down toward the floor. However, do not pause or rest once you get to the starting position, but immediately lift your hips, curl your upper body forward and resume the crunch part, by trying to lift your upper body from the floor. 5. Repeat for 20 reps in a slow and deliberate fashion. If you can complete 20 reps without breaking a sweat, you should add some resistance by holding a plate across your chest. You should not hold your breath during the crunch, since this increases intraabdominal pressure and prevents the abdominal fibers from shortening as much (although it might feel easier to do a sit-up or crunch when holding your breath). If anything, it is good to either exhale as you are crunching forward, or even better, exhale before you do the contraction, then concentrate on achieving a maximal shortening of the fibers during the exercise. Make no mistake; sharp abdominal ridges require turning to both diet and exercise. A sloppy high-fat and high-calorie diet will result in an abdomen with the quality of a sumo wrestler, but it will do very little for your fitness objectives. You may also need to add 20 minutes or more of aerobic training four times a week, if you want to accelerate the loss of any padding across that might be hiding your abdominal wall. Of course, nothing worthwhile or lasting comes easily.
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PER BERNAL
References: Fahey, T. Basic Weight Training for Men and Women, New York: McGraw Hill, 2011 (7th edition). Fahey, T., Insel, P., and Roth, W. Fit and Well, New York: McGraw Hill, 2011 (9th edition). Hibbs, A. E. et al. Optimizing performance by improving core stability and core strength. Sports Med, 38: 995-1008, 2008. Juker, D., S. Mc Gill, P. Kropf, and T. Steffen. Quantitative intramuscular myolectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks. Med Sci Sport Exer, 30: 301-310, 1998. Kohler, JM, Flanagan, SP, and Whiting, WC. Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. J Strength Cond Res, 24: 313-321, 2010 McGill, S. Low back stability: from formal description to issues for performance and rehabilitation. ACSM Exer Sport Sci Rev, 29: 26-31, 2000. McGill SM. Ultimate Back Fitness and Performance, Waterloo, Ontario: Wabuno Publishers, 2010. 4th edition. McGill, S.M. Low Back Disorders, Champaign, IL: Human Kinetics, 2007. 2nd edition. Willardson, J.M. Core stability training: applications to sports conditioning programs. J Strength Cond Res, 21: 979-85, 2007.
BENCH CRUNCHES: THE ‘CORE’ OF YOUR SIX-PACK
RUN For a Strong Core By Butch Peterson
Those lazy, hazy, crazy days of summer are here. Time to break out the tank tops and shorts, and head to the beach. If you packed on some extra padding during the winter and spring, get in shape by working your core— the powerhouse of a fit and ripped body. WHAT’S THE BEST AND FASTEST WAY TO A STRONGER CORE? If you are like most guys, you don’t want to waste time on exercises that don’t do the job, or get the job done over a long period of time. Instead, you want efficient exercises that keep up with your hectic schedule. If this sounds like you, check out running. Running is one of the best cardio exercises to tighten the core. Uphill running takes the exercise one step further, burning more calories and engaging more muscles, building the core even more.
RUNNING: TWO WORKOUTS IN ONE Many men have workout plans divided between cardio and lifting weights. For example, some days are devoted to cardio, while other days focus on the weight room. But according to a study, running workouts engage muscles in a similar fashion as exercises that focus specifically on the core. When running, the body is constantly balancing itself over the moving legs. The core muscles do much of that balancing, always adjusting to the flow of the terrain and ever-changing stride of the runner. With running, since the core muscles are working hard to manage instability, adding another workout such as sit-ups or back extensions may not be necessary. So instead of scheduling more time in the weight room, count your running time as a weightlifting workout, too. Your running workout does double duty, combining both workouts into one session, not two.
RUNNING VS. WALKING: IT’S ALL ABOUT THE GLUTES When walking, the gluteus maximus (butt muscle) does not play much of a role. However, when running, the glutes kick it in, big time. As speed increases, the glutes, like the core muscles, are involved in balancing the trunk of the body as well as controlling the flexing of the hip and extension of the thigh. So running strengthens the glutes and burns calories at the same time.
Running uphill puts the workout into overdrive, burning calories at a much faster rate.
ADVANCED: INTERVALS ON THE TREADMILL GO UPHILL TO BOOST THE BURN Running uphill puts the workout into overdrive, burning calories at a much faster rate. For example, jogging on level ground at a pace of 5 miles per hour uses at least five calories per minute. That kicks up to nearly 10 calories per minute, when running at the same speed up a 10 percent grade, and a whopping 13-15 calories per minute, when running up a 15 percent grade. Even running up small hills increases the energy cost significantly. If you don’t have many hills nearby, you can easily mimic uphill running on an inclined treadmill. The added incline forces you to work against gravity, which builds and strengthens your muscles like you would outdoors. As the incline increases, so does the calorie burn rate to help you get rid of any extra “padding.”
Interval training on the treadmill involves a mix of fast and slow running. You can also adjust the intensity by raising and lowering the treadmill incline. You can use the preset interval function on the machine— if one is available— or make up your own interval workout. For example, set the treadmill speed for 7 mph and zero percent elevation. Straddle the belt and grasp the front railings of the treadmill. Run for 30 seconds, and then straddle the treadmill for 30 seconds of rest. Repeat this exercise-rest interval cycle for 5 to 10 reps. As you become more fit, increase the number of reps or the treadmill speed, or shorten the rest interval. There are endless combinations of intensity, reps or rest. Get creative! WHOLE BODY EXERCISES
SHUTTERSTOCK
INCLINED TREADMILL: GETTING STARTED Running on an inclined treadmill burns a lot more calories, but it is also more difficult than jogging on level terrain, so it’s best to build up gradually. If you’re new to the treadmill, take it easy at first. Once you can walk at least three miles per hour without stopping for 30 minutes on a level treadmill, then it’s time to start cranking up the incline. Ease into the incline workout by mixing in hills manually during a level workout. Start with two minutes at zero incline, then bump in three minutes at five percent incline, then drop it back to two minutes at zero incline again. Keep mixing up the incline intervals for at least 30 minutes. As you grow more comfortable with the movements, gradually pick up the pace and increase the amount of time you exercise with the treadmill on higher inclines.
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REFERENCES: Behm, David G. Dario Cappa, and Geoffrey A. Power. Trunk muscle activation during moderate and high-intensity running. Published on the NRC Research Press Web site at apnm.nrc.ca on 4 November 2009. Burfoot, Amby. Barefoot Running, Runner’s World, February 2010. Butler, Sarah Lorge. Inside Training, Five Great run-on-the-mill workouts, Runner’s World, February 2010. Kerrigan, D. Casey, M.D., Jason R. Franz, MS, Geoffrey S. Keenan, M.D., Jay Dicharry, MPT, Ugo Della Croce, PhD, Robert P. Wilder, MD. The Effect of Running Shoes on Lower Extremity Joint Torques. American Academy of Physical Medicine and Rehabilitation, Vol. 1, 1058-1063, December 2009. Lieberman, Daniel E, David A. Raichlen, Herman Pontzer, Dennis M. Bramble and Elizabeth Cutright-Smith. The Human Gluteus Maximus and its Role in Running. The Journal of Experimental Biology, 209, 2143-2155 Published by The Company of Biologists 2006 doi:10.1242/jeb.02255.
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WHOLE-BODY Functional Exercises
These exercises work large muscle groups, require rock-solid stability from the core muscles, and as a result can build the core better than stability balls. Do this workout four days per week, dividing the exercises into two groups.
MONDAY AND THURSDAY Barbell squats: 4 sets of 10 repetitions (use a weight that represents 75 percent of your best one rep max; 75 percent 1-RM), 2 minutes rest between sets Jump squats: Do 10 reps of this exercise immediately after each set of squats Barbell cleans: 4 sets of 5 reps, one-minute rest between sets Back extension with dumbbell row: 4 sets of 10 reps, one-minute rest between sets Box jumps: 4 sets of 10 reps, one-minute rest between sets Bench curl-ups: 4 sets of 20 reps, one-minute rest between sets Jump rope: 10 sets, one minute 30 seconds rest between sets
while maintaining a neutral spine. Extended Plank: 2 sets, hold for 10-30 seconds. Assume a push-up position with body ridged and hands placed 6 to 8 inches in front of the shoulders. Side plank with feet elevated on a bench: 2 sets, hold for 10-30 seconds. Lie on your side, and support your body between your forearm and feet elevated on a bench. Maintain a neutral spine. Do this exercise on your left side and right side. Single-leg side plank with feet elevated: 2 sets, hold for 10-30 seconds. Lie on your side, and support your body between your forearm and feet elevated on a bench. Lift one leg from the bench, supporting your weight on one leg. Maintain a neutral spine. Do this exercise on your left side and right side.
TUESDAY AND FRIDAY Standing overhead barbell press: 4 sets of 10 reps, oneminute rest between sets Deadlifts: 4 sets of 5 reps (75 percent 1-RM), one-minute rest between sets Barbell bent-over rows: 4 sets of 10 reps, one-minute rest between sets Ab wheel roll-outs: 4 sets of 10 reps, one-minute rest between sets Towel-Grip inverted row: 4 sets of 10 reps, one-minute rest between sets
PLANKS FROM FOREARM
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HIIT: Sprints on treadmill, 5 to 10 sets of 30-second sprints, oneminute rest between sets. HIIT: StepMill, 5 to 10 sets of 30-second sprints on the treadmill, one-minute rest between sets.
WEDNESDAY, SATURDAY AND SUNDAY Rest
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PER BERNAL
Side plank: 2 sets, hold for 10-30 seconds. Lying on your side, support your body between your forearm and knees, while maintaining a neutral spine. Do this exercise on your left side and right side. Plank with Feet Elevated: 2 sets, hold for 10-30 seconds. Lie in a prone position with forearms on the ground and feet elevated on a bench or chair. Support your body between your forearm and knees,
Around-the-World Plank: 2 sets going each way, 30 seconds rest between sets. Place both feet on a bench, with hands on the ground in a push-up position. Brace your spine in a neutral position. Maintaining a stiff torso, walk on your hands so that you make a full revolution around the bench.
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THE NO BULL TRUTH
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BY JOSE ANTONIO, PH.D., CSCS, FACSM, FNSCA, FISSN he Paleolithic (i.e., Paleo) era was also known as the Stone Age. It’s the period that’s roughly between 2.5 million to 10,000 years ago, give or take a few caveman years. During Paleo times, man lived in harmony with nature, eating the healthiest unprocessed food, drinking the most pristine water and living happier than an Irishman at a pub. If you believe that, then there is a pot of gold at the end of the rainbow.
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THE LIFE OF A CAVEMAN The “Paleo” diet has been hijacked. When I read about various Paleo foods, I scratch my head wondering if I fell smack dab into an episode of “The X-Files,” “The Twilight Zone” and “Lost in Space” combined. Why? Because I seriously doubt cavemen ate Paleo pizza, Paleo brownies and Paleo cupcakes. I’m sure one day I’ll be driving along Florida’s Turnpike and see a bumper sticker that says, “Driving a Paleo-mobile.” Fred Flintstone would be proud. For all you paleo fanatics, I’d suggest you watch an episode of “Naked and Afraid.” The shows consist of a guy and girl who are basically stranded naked in some remote jungle, savannah or desert with not a Walmart in site. They have to fend for themselves for 21 days. You want Paleo? Try eating lizards, flowers and You basically eliminate worms for 21 days. That’s not so glamorous, huh? processed junk, refined You know what Paleo sugar and refined men worried about? Eating anything they vegetable oils. If you could get their hands do that alone, you’ll on and not being eaten be eating better than themselves by big hungry predators. Paleo the vast majority of fanatics get the warmAmericans who buy and-fuzzies thinking about how idyllic life was mainly processed foods during caveman days. in the grocery store. Yet, the fact of the matter is the Paleo peeps barely lived long enough to see their fourth decade.1,2 You think they really gave two cents about what they ate? They were happy to sleep on a pile of dirt and copulate with anyone willing.
PALEO TODAY The funny part about this diet is that Paleo fanatics are their own worst enemies. They come up with some cockamamie baloney about why you can’t eat certain foods. Apparently, coffee, beer and white rice are a big no-no on the Paleo plate. No white rice? Well you can pretty much count out 1.5 billion Chinese from that. No beer? That should pretty much eliminate every college student in the world. And no coffee? Now that’s a mortal sin. One of more absurd analogies that’s promoted as “fact” is the Paleo dieter’s unwillingness to drink milk. Why? With a degree of certainty that you’ll only find among self-appointed experts on Facebook, they’ll say, “Humans are the only animal in the world that will drink the milk from the mammary glands of another animal.” Pfft they say. And to that I say: “Well, did you know humans are the only animals that can domesticate other animals and eat them?” All that grass-fed beef that the Paleo peeps love is from animals that we domesticate. I guess if we were to use their sterling logic, we shouldn’t be eating these domesticated animals because no other animal on the planet is smart enough to do what us big-brained hominids have figured out. Pfft.
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If I were living in the “Paleo” days, I’d want to live in the Philippines. Why? Because I could eat plenty of bananas, mangoes and coconuts. For protein, I’d eat fish like Long John Silver’s. But you’d have to be dumber than a box of rocks to think that what the Paleo Filipinos ate was even remotely the same as the Paleo Swedes. And herein lies the challenge with what we call the Paleo diet. What the heck is it anyhow? According to the leading expert on all things Paleo, Dr. Loren Cordain (Paleodiet.com,) the basic scheme includes the following: Eat this: Grass-produced meats, fish/ seafood, fresh fruits/veggies, eggs, nuts, seeds and healthy oils (e.g., olive, walnut, flaxseed, macadamia, avocado, coconut). Do NOT eat this: Cereal grains, legumes (including peanuts), dairy, refined sugar, potatoes, processed foods, salt, refined vegetable oils. Now here’s the rub. Do you think back in the Stone Age that humans gave a hooey about whether they were eating “healthy” oils or whether the animals they ate fed on grass, tree bark or bear scat? I doubt it. However, if we didn’t call this diet “Paleo,” which along with the name comes an entire cottage industry of idiocy, nonsense and fanaticism, it’s actually for the most part a pretty darn good way of eating. You basically eliminate processed junk, refined sugar and refined vegetable oils. If you do that alone, you’ll be eating better than the vast majority of Americans who buy mainly processed foods in the grocery store.3 However, purposely not consuming milk, beer, coffee, potatoes, white rice, peanut butter and an occasional bowl of Cap’n Crunch cereal is just plain silly. Furthermore, it ignores the fact that there is good science to support the consumption of these foods (though maybe not for Cap’n Crunch). I’ll leave that for another article on another day.
HOW DOES THE SCIENCE STAND UP? Before any of you armchair scientists critique the pitfalls and drawbacks of these studies, think again. These studies are about as difficult to conduct as it is for a fat kid at the Texas State Fair to say “no” to cotton candy. So with that in mind, let’s check ‘em out.
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You know what Paleo men worried about? Eating anything they could get their hands on and not being eaten themselves by big hungry predators. In a very short-term study, scientists took nine non-obese sedentary healthy volunteers. They consumed their usual diet for three days, three ramp-up diets of increasing potassium and fiber for seven days, then a Paleolithic diet comprising lean meat, fruits, vegetables and nuts, and excluding foods such as cereal grains, dairy or legumes, for 10 days. They found significant reductions in blood pressure, significant reductions in plasma insulin and a large decrease in total cholesterol, low-density lipoproteins (LDL) and triglycerides. So even in the short run, a Paleo-type diet improves health despite no weight loss in healthy non-exercising people.4 Makes you wonder what crap they were eating before. In a three-week study on healthy people, the Paleo diet resulted in a fivepound weight loss as well as a drop in blood pressure. Though this can be explained by the fact that they ate 36 percent fewer calories.5 In one of the few studies in which scientists pitted the Paleo diet versus a diet based on the recommendations of the American Diabetes Association (ADA), study participants were put on each diet for 14 days. OK, it’s not very long, but it’s one small step for man, one semi-big step for Paleo-kind. Both groups had improvements in metabolic measures, but the Paleo diet group had greater benefits on glucose control and lipid profiles. Also, on the Paleo diet, the most insulin-resistant subjects had a significant improvement in insulin sensitivity; however, they found no such effect in the most insulin-resistant subjects on the ADA diet. Thus, shortterm consumption of a Paleo diet improved glucose control and lipid profiles in people with type 2 diabetes compared with the ADA diet.6 I wonder if the ADA is aware of this. In one of the longer interventions, scientists compared the Paleo diet to a diabetes diet during two consecutive three-month periods. Compared to the diabetes diet, the Paleolithic diet resulted in lower mean values of HbA1c, triglycerides, diastolic blood pressure,
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weight, BMI and waist circumference. Moreover, they had higher high-density lipoprotein cholesterol levels. The Paleolithic diet was mainly lower in cereals and dairy products, and higher in fruits, vegetables, meat and eggs, as compared with the diabetes diet. But keep in mind that the Paleo diet was also lower in calories. So is it the Paleo diet itself or the lower energy load that contributes to these changes?7 Also, there is evidence to show that a Paleo diet is more satiating per calorie than a Mediterranean-like diet.8
THE BOTTOM LINE I think once you get past the fake Paleo foods like cupcakes, pizza and Pop-Tarts (OK, I made up the Pop-Tarts part), the food choices or lack thereof are indeed better than the average American diet. But then again, the average American diet is like an 8-track tape while Paleo is more like a CD. I mean, isn’t everything better than an 8-track? So go crazy and eat plenty of grass-fed meats, fish/seafood, fresh fruits/veggies, eggs, nuts and seeds. Meanwhile, I’m going to keep drinking my non-Paleo coffee using non-Paleo milk. I’m saving my white rice meal for later in the day. Jose Antonio, Ph.D. earned his doctorate at the University of Texas Southwestern Medical Center in Dallas, Texas. In his spare time, he writes, paddles and occasionally reads minds. If you want to buy him a non-Paleo beer, please attend the ISSN Conference and Expo, www.issn.net. References: 1. Trinkaus, E., Late Pleistocene adult mortality patterns and modern human establishment. Proc Natl Acad Sci U S A, 2011. 108(4): p. 1267-71. 2. Hill, K., A.M. Hurtado, and R.S. Walker, High adult mortality among Hiwi hunter-gatherers: implications for human evolution. J Hum Evol, 2007. 52(4): p. 443-54. 3. http://www.sciencedaily.com/releases/2015/03/150329141017. htm?utm_source=feedburner 4. Frassetto, L.A., et al., Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr, 2009. 63(8): p. 947-55. 5. Osterdahl, M., et al., Effects of a short-term intervention with a paleolithic diet in healthy volunteers. Eur J Clin Nutr, 2008. 62(5): p. 682-5. 6. Masharani, U., et al., Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Eur J Clin Nutr, 2015. 7. Jonsson, T., et al., Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized crossover pilot study. Cardiovasc Diabetol, 2009. 8: p. 35. 8. Jonsson, T., et al., A paleolithic diet is more satiating per calorie than a mediterranean-like diet in individuals with ischemic heart disease. Nutr Metab (Lond), 2010. 7: p. 85.
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WHICH IS BETTER FOR BUILDING LEAN MUSCLE, POWER AND STRENGTH? BY THOMAS FAHEY, ED.D.
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ross training programs such as CrossFit have taken the fitness world by storm. CrossFit, which was founded in 2000, had 13 affiliates in 2005 and nearly 6,000 in 2015. They have seen an annual growth rate of 168 percent a year in the last 10 years. About 250,000 athletes compete in CrossFit games with prize money totaling $2 million. CrossFit aficionados are famous for their cultish dedication to their sport.
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Cross training programs such as CrossFit stress whole-body, high-intensity training using exercises such as deadlifts, cleans, squats, presses, jerks, kettlebell exercises, snatches, plyometrics, sled pulls and weight carrying. Cross trainers learn to handle their bodyweight by practicing gymnastics, pull-ups, dips, rope climbing, push-ups, handstands, pirouettes, flips and splits. They also do aerobics such as running, cycling and rowing, but the emphasis is on speed and intensity. Cross training programs attempt to develop wellrounded fitness by including exercises that build cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. The appeal behind highintensity cross training programs is that the workouts are short, intense and produce fast results. The programs build muscle and cardiorespiratory fitness at the same time without requiring hours of exercise on a treadmill or elliptical trainer. Many recent studies found that high-intensity training produced startlingly rapid results. The key element in these studies was that people trained at nearly 100 percent of maximum effort. Mike Smith and colleagues from Ohio State University found that 10 weeks of CrossFitbased power training triggered substantial improvements in maximal oxygen consumption and body composition in men and women of all fitness levels. Aerobic capacity increased an average of 12 percent, while fat decreased by nearly 20 percent. Canadian researchers found that high-intensity interval training (HIIT) on a stationary bike increased muscle oxidative capacity (citrate synthase) by almost 50 percent, muscle glycogen by 20 percent, and cycle endurance capacity by 100 percent. The subjects made these amazing improvements exercising a mere 15 minutes in two weeks. Follow-up studies showed that interval training increased whole-body and skeletal muscle capacity for fat use during exercise. A study from the
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Commercial cross training programs stress pain and agony. Performing high speed, high rep sit-ups or squats often push muscles and joints to failure, causing severe knee or back injury or muscle destruction (rhabdomyolysis; “rhabdo”). Until recently, physicians only encountered rhabdo after extreme trauma from automobile accidents. These days, rhabdo is common because of the popularity of feel-the-burn crosstraining programs. Biomechanists, such as Stuart McGill from Canada, feel that high-speed sit-ups and squats damage the spine. The benefits of high levels of fitness are counterbalanced by the risk of injury. Excessive cross training can lead to overtraining— an imbalance between training and recovery. Symptoms include decreased performance, suppression of the immune system, overuse injuries, and chronic muscle soreness and fatigue. While beginning cross trainers exercise every other day, more experienced people train three days straight followed by one day of rest. However, the almost cultish enthusiasm of some cross trainers can easily lead to excessive training. Technique in complex lifts such as squats and snatches break down rapidly during high-rep workouts. Cross training programs typically involve performing high reps of three to five exercises as explosively as possible. The safety of these programs has been questioned because form usually breaks down with fatigue, which increases the risk of injury. A University of Connecticut at Storrs study led by David Hooper and Bill Kraemer found that squat biomechanics deteriorated during a 55-rep squat workout. Hip involvement decreased with fatigue, which placed greater loads on the knee joint and spine. These changes diminish the training effect of the exercise and increased the risk of injury. Technique breaks down during high-rep squat workouts, which place the spine and knees at risk and reduces the effectiveness of the exercise for building whole-body strength. A common complaint about cross training programs involve the changes in body composition from performing explosive functional training exercises such as squats, Olympic lifts, sled pushing and farmer’s bar carries. These exercises can create startling changes in the size of hip, core and upper back muscles. While this is not a problem in people interested in building peak fitness, the changes go against popular perceptions about fit-looking bodies. A basic philosophy of most cross training programs is that you are only fit if you perform well in 10 areas of fitness. Movement is highly specific. Sports science pioneer Franklin Henry from the University of University of Georgia led by Nicholas Gist found that performing four sets of burpees at maximum intensity for 30 seconds followed by four minutes rest produced a physiological load that was similar to HIIT workouts on a stationary bike. Cross training programs can use a variety of high-intensity techniques to build aerobic capacity, strength and power quickly.
THE DOWNSIDE OF CROSS TRAINING Cross training programs have their critics. Some experts disapprove of inadequate education and experience of some trainers, the increased risk of injury, lack of concern for the principle of specificity and the development of bulky muscles. Level 1 certification for CrossFit requires that potential trainers attend a weekend workshop and pass a short test of CrossFit principles. Cross training includes a wide variety of exercises, including the Olympic lifts and complicated gymnastic movements. These skills take years to master. A novice could never begin to learn them in a few days. Many cross training instructors are highly motivated, knowledgeable and dedicated. Others, unfortunately, haven’t got the training or experience to teach these complicated exercises to beginners. Skill levels in Olympic lifting, gymnastics and functional training among cross training instructors have improved in leaps and bounds as the sport has matured and become more popular. Most cross training coaches have passion for their sport, so they have far more knowledge than they would get from a weekend seminar. Nevertheless, people should not jump into complex Olympic lifts without proper training and adequate practice.
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SAMPLE WORKOUT Monday Squats: 5 sets of 5 reps, oneminute rest between sets Burpees: 4 sets of 10 reps with 30 to 60 seconds between sets Hang snatch: 4 sets of 5 repetitions with two minutes rest between sets. Stationary bike: 4 to 6 sets of 30 seconds at 100 percent of maximum and two minutes rest between sets. Wednesday Push presses: 5 sets of 5 repetitions at 70 to 80 percent of one-repetition maximum, oneminute rest between sets. Overhead rock or shot throws: 10 repetitions of overhead throws using a heavy rock or shot (shot put). Kettlebell swings: 4 sets of 20 reps with one-minute rest
between sets. Track sprints: 4 sets of 200 meter sprints on a track at maximum speed, walking 200 meters between sets. Friday Bench press: 5 sets of 5 repetitions at 70 to 80 percent of one-repetition maximum, oneminute rest between sets. Bunny hops: 4 sets of 10 reps of bunny hops (repeated standing long jumps). Kettlebell snatch: 4 sets of 10 reps, 30 to 60 seconds rest between sets. ARC or elliptical trainer: six sets of one minute at 100 percent of maximum effort. Next week: Each workout, choose one item from each category.
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California, Berkeley developed the principle of specificity of training in the 1950s. His studies showed that movements are highly specific, which means that skill development is unique to a given movement performed at a given speed. Motor control studies from UCLA showed that practice reinforces motor patterns in the brain. These patterns are specific to each movement. There is no general coordination, agility, balance and accuracy. The balance required in skiing is different from the balance required to stand on one foot or do tricks on a skateboard. The nature of random cross training workouts makes it impossible to develop high levels of skill in Olympic lifts and gymnastics. Untrained people performing high-rep snatches, cleans and overhead squats a few times per month will not develop high levels of skill in these movements without concentrated practice. High levels of skill in these exercises require the development of many specific skills. These precise movement skills do not transfer to one another.
USING WEIGHT TRAINING PRINCIPLES TO IMPROVE CROSS TRAINING PROGRAMS An alternative to random high rep cross training programs is to combine the best of cross training with tried-and-true weight training principles using fewer exercises, fewer reps and more rest days. This will allow you to retain the varied routines of high-intensity cross training workouts, while performing fewer reps, training fewer days and doing fewer exercises. Performing fewer exercises at predictable times will help you develop better skills in complex movements that will increase the safety and effectiveness of training. Doing fewer repetitions per set will help you maintain good form during the workout, which will reduce the risk of injury. De-emphasizing high-rep explosive exercises will allow you to fit into your clothes, while developing high levels of physical fitness. High-intensity interval training— using a stationary bike, track sprints or burpees— builds fitness quickly, so it isn’t necessary to practice excessive volume. Train three days per week. Each workout, choose one exercise from each of four categories: aerobics, traditional weight-training exercises, functional training exercises and explosive lifts. Try to choose different exercises each workout. Perform the sets and reps indicated. Do all lifts explosively but with good form.
3. Deadlift: 5 sets of 5 repetitions at 70 to 80 percent of one-repetition maximum, oneminute rest between sets. Use good form and train explosively. 4. Bench press: 5 sets of 5 repetitions at 70 to 80 percent of one-repetition maximum, one-minute rest between sets. Use good form and train explosively. 5. Pull-ups or lat-pulls: 4 sets of 10. For pull-ups, perform the exercise through the full range of motion and pull up explosively. Use a spotter or assist machine if you can’t do this exercise properly.
FUNCTIONAL TRAINING EXERCISES 1. Burpees: 4 sets of 10 burpees with 30 to 60 seconds between sets. Train explosively but use good form. 2. Overhead rock or shot throws: 10 repetitions of overhead throws using a heavy rock or shot (shot put). 3. Rock runs: 4 sets of 50-meter sprints holding a heavy stone, dumbbell or kettlebell. 4. Bunny hops: 4 sets of 10 reps of bunny
hops (repeated standing long jumps). 5. Box jumps: 4 sets of 10 reps. Oneminute rest between sets. Perform sets explosively with good form.
EXPLOSIVE LIFTS 1. Hang snatches: 4 sets of 5 repetitions with two minutes rest between sets. Use a weight that allows you to complete the workout with some difficulty. You can perform this exercise from the floor if you have good technique. 2. Kettlebell swings: 4 sets of 20 reps with a one-minute rest between sets. Perform reps explosively while maintaining a neutral spine and using a good hip hinge. 3. Dumbbell thrusters: 4 sets of 10 reps with one-minute between sets. Perform thrusters with a barbell, dumbbell, kettlebells, heavy rock or medicine ball. 4. Kettlebell snatch: 4 sets of 10 reps, 30 to 60 seconds rest between sets. 5. Jerks off the rack: 4 sets of 10 reps, 30 to 60 seconds rest between sets.
MANY RECENT STUDIES FOUND THAT HIGH-INTENSITY TRAINING PRODUCED STARTLINGLY RAPID RESULTS. THE KEY ELEMENT IN THESE STUDIES WAS THAT PEOPLE TRAINED AT NEARLY 100 PERCENT OF MAXIMUM EFFORT.
SHUTTERSTOCK IMAGES
WEIGHT-TRAINING EXERCISES 1. Squats: 5 sets of 5 repetitions at 70 to 80 percent of one-repetition maximum, oneminute rest between sets. Use good form and train explosively 2. Push presses: 5 sets of 5 repetitions at 70 to 80 percent of one-repetition maximum, one-minute rest between sets. Use good form and train explosively.
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AEROBICS 1. Stationary bike: 4 to 6 sets of 30 seconds at 100 percent of maximum and two minutes rest between sets. 2. Track sprints: 4 sets of 200-meter sprints on a track at maximum speed, walking 200 meters between sets. 3. 400-meter swimming sprint: Swim 400 meters as fast as you can. 4. Bike ride: ride six miles on a bike as fast as possible. 5. ARC or elliptical trainer: six sets of one minute at 100 percent of maximum effort.
USING WEIGHT TRAINING PRINCIPLES TO IMPROVE CROSS TRAINING WORKOUTS This cross training program uses a limited number of exercises, which promotes skill development because individual exercises are practiced more often. Exercises are broken into sets and reps to promote better technique and reduce the risk of injury compared to programs that use high-volume workouts to failure. Exercises are performed explosively, which promotes the development of strength and power but prevents overtraining. This program is less intense than popular cross training programs, which will help people stick with the workouts and prevent unacceptable changes in body composition.
DESCRIPTION OF EXERCISES SQUATS: Rest the bar on the back of your shoulders and hold it in that position with your hands. Keep your head up and spine neutral. Squat down (under control) until your thighs are approximately parallel with the floor and butt is about one inch lower than the knees. Actively engage the hip flexors by hinging at the hips instead of the back. Drive upward toward the standing position, keeping your back in a fixed position throughout the exercise. A general strategy for this lift is to go down slowly and up quickly. PUSH PRESS: From a standing position with the bar at chest level (clean the bar or take from a rack), bend your knees and then drive the bar overhead using your arms and legs. Return the bar to the starting position. DEADLIFTS: This exercise involves lifting a weight from the floor to waist level. Grip the barbell with a deadlift grip (one palm in, one palm out), squat down with your hips back (flexed) and weight on your heels, and arms straight;
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lift the weight by driving your hips forward and extending your knees with your back straight until you can stand upright with your shoulders back. Return the weight to the starting position by flexing (bending) your hips and keeping your back straight. Hinge at the hips and not at the back during this exercise. BENCH PRESS: Lying on a bench on your back with your feet on the floor, grasp the bar with palms upward and hands about shoulder-width apart. Lower the bar to your chest, and then return it to the starting position. PULL-UPS: Hang from a horizontal bar with your arms extended fully and feet free from the floor. Use an overhand grip (palms facing away from the body). Pull your body upward until your chin clears the bar and then lower your body under control to a full-hang starting position. Do the exercise smoothly without jerking. BURPEES: This is a five-part exercise done as rapidly and explosively as possible. Stand up straight and reach for the ceiling.
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Squat down and place your hands on the floor in front of you. Drive your feet backwards until you are in a push-up position. Immediately drive your knees forward so that you are again in a squat position with your hands placed on the floor in front of you. Jump up as high as you can, extending your arms overhead. Repeat this exercise as fast and as explosively as you can. OVERHEAD ROCK OR SHOT THROWS: Use a rock or kettlebell weighing between 12 and 60 pounds. Stand, facing away from the landing area, with feet a comfortable distance apart. Hold the rock in both hands with arms extended. Squat slightly and lower the rock between the legs. Drive upwards and throw the rock back over the head as far as possible. Retrieve the rock and repeat. ROCK RUNS: Hold a large rock or dumbbell (30 pounds) at chest level. Sprint 50 meters. BUNNY HOPS: Do this exercise on a track, football field or gym floor. Start with the feet comfortably apart. Do 10 continuous two-footed jumps (i.e., standing long jumps) without pausing between jumps. BOX JUMPS: Stand in front of the box and jump on and off the box as quickly as possible. Start off with smaller boxes and progress very slowly to higher ones. HANG SNATCH: Begin with the bar in the high hang position (above the knees) or the low hang position (below the knee caps), hips back, arms and back straight and knees bent. Begin the lift with the second pull. Extend the hips and knees vigorously, shrug your shoulders, and drive with your feet, and then drop under the bar (third pull), and catch the bar overhead with the knees bent slightly. Return the bar under control to the floor or to the hang position. TWO-ARM KETTLEBELL SWINGS: Begin by holding the kettlebell in both hands with palms facing toward you, in a standing position with knees bent, feet placed slightly more than shoulder-width apart, hips flexed, back straight, chest out and head in a neutral position. Holding the kettlebell at knee level, swing the weight to a horizontal position by
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initiating the motion with the hips, thighs and abs (tighten the quads, glutes and ab muscles as hard as you can), keeping your arm straight and relaxed during the movement. Let the weight swing back between your legs in a “football hiking motion” and then repeat the exercise. During the movement, hinge at the hips and not at the spine. DUMBBELL THRUSTERS: From a standing position, hold the dumbbells in each hand at chest level with palms facing outward. Squat down until your thighs are parallel with the floor. Immediately stand and press the dumbbells overhead in one continuous motion. Lower dumbbells to the starting position and immediately repeat the exercise. You can also perform thrusters with a barbell, kettlebells, heavy rock or medicine ball. KETTLEBELL SNATCH: Begin by holding the kettlebell in one hand with your palm facing toward you, in a standing position with knees bent, feet placed slightly more than shoulder-width apart, hips flexed, back straight, chest out and head in a neutral position. Holding the kettlebell at knee level. Swing the weight to a horizontal position by initiating the motion with the hips, thighs and abs (tighten the quads, glutes, and ab muscles as hard as you can), bending your arm as it approaches the chest and continuing the motion until straightening it overhead. The kettlebell should rotate from the front of your hand to the back during the motion. Use an upward punching motion at the top of the movement to prevent injuring your forearm. Let the weight swing back between your legs in a “football hiking motion” and then repeat the exercise. During the movement, hinge at the hips and not at the spine. JERKS OFF THE RACK: Take the bar from a rack and place it at a chest-high level. Bend your knees, and then thrust the bar up vigorously using your legs and arms. Drop underneath the bar with a split movement, one leg forward with bent knee, and the other leg extended straight to the back. Then bring your feet together so you are in a standing position with bar overhead and in control.
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REFERENCES: Alcaraz PE, et al. 2011. Similarity in Adaptations to High-Resistance Circuit vs. Traditional Strength Training in Resistance-Trained Men. J Strength Cond Res 25: 2519-2527. Bell, K. E., et al. 2015. Day-to-Day Changes in Muscle Protein Synthesis in Recovery From Resistance, Aerobic, and High-Intensity Interval Exercise in Older Men. J Gerontol A Biol Sci Med Sci. published online. Dekeyser B, Schwagten V, Beaucourt L. 2009. Severe rhabdomyolysis after recreational training. Emerg Med J 26:382-383. Falcone, P. H., et al. 2015. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 29(3): 779-785. Farrar RE, Mayhew JL, Koch AJ. 2010 Oxygen cost of kettlebell swings. J Strength Cond Res 24:1034-6. Garber CE, et al. 2011. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 43:1334-59. Glassman G. 2007. The CrossFit Training Guide: CrossFit, Inc.. Gregory, S. 2014. Lift squat repeat. CrossFit gyms’ cultish painiacs love their max-out-and-do-it-again training regimen. Their critics are getting a workout too. Time. 183(2): 40-44. Grier, T., et al. 2013. Extreme conditioning programs and injury risk in a US Army Brigade Combat Team. US Army Med Dep J. 36-47. Hak, P. T., et al. 2013. The nature and prevalence of injury during CrossFit training. J Strength Cond Res. Headley SA, et al. 2011. Effects of lifting tempo on one repetition maximum and hormonal responses to a bench press protocol. J Strength Cond Res 25:406-13. Heinrich, K. M., et al. 2014. High-intensity compared to moderate-intensity training for exercise initiation, enjoyment, adherence, and intentions: an intervention study. BMC Public Health. 14: 789. Hooper, DR, et al. 2014 Effects of fatigue from resistance training on barbell back squat biomechanics. J Strength Cond Res 28: 1127-1134. Jay K, Frisch D, Hansen K, et al. 2010 Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scand J Work Environ Health. Published online. Joondeph, S. A. and B. C. Joondeph. 2013. Retinal Detachment due to CrossFit Training Injury. Case Rep Ophthalmol Med. 2013: 189837. Kerr ZY, Collins CL, Comstock RD. 2010. Epidemiology of weight training-related injuries presenting to United States emergency departments, 1990 to 2007. Am J Sports Med 38:765-71. Kiberd M, Campbell S. 2011 Delayed-onset rhabdomyolysis after intense exercise. CMAJ 183:E1222. Larsen, C. and M. P. Jensen. 2014. Rhabdomyolysis in a well-trained woman after unusually intense exercise. Ugeskr Laeger. 176(25): published online. Logan, G. R., et al. 2014. A review of adolescent highintensity interval training. Sports Med. 44(8): 1071-1085. Lunt, H., et al. 2014. High intensity interval training in a real world setting: a randomized controlled feasibility study in overweight inactive adults, measuring change in maximal oxygen uptake. PLoS One. 9(1): e83256. McGill SM, McDermott A, Fenwick CM. 2009 Comparison of different strongman events: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res 23:1148-1161. O’Hara, R. B., et al. 2012. The influence of nontraditional training modalities on physical performance: review of the literature. Aviat Space Environ Med. 83: 985-990. Osawa, Y., et al. 2014. Effects of 16-week high-intensity interval training using upper and lower body ergometers on aerobic fitness and morphological changes in healthy men: a preliminary study. Open Access J Sports Med. 5: 257-265. Park, R. J. 1994. A long and productive career: Franklin M. Henry--scientist, mentor, pioneer. Res Q Exerc Sport. 65: 295-307. Partridge, J. A., et al. 2014. An investigation of motivational variables in CrossFit facilities. J Strength Cond Res. 28: 1714-1721. Pialoux, V., et al. 2015. Playing vs. Nonplaying Aerobic Training in Tennis: Physiological and Performance Outcomes. PLoS One. 10(3): e0122718. Rhea MR, et al. 2008. Noncompatibility of power and endurance training among college baseball players. J Strength Cond Res 22:230-4. Smith, M. M., et al. 2013. Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. J Strength Cond Res. 27: 3159-3172. Tremblay, A., et al. 1994. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43: 814-818.
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Cool FitRx
● THE BEST IN TRAINING, NUTRITION, HEALTH, AND SUPPLEMENTATION INFORMATION
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CARDIO BURN
SUPPLEMENT EDGE
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HARD 'CORE' TRAINING
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MUSCLE FORM & FUNCTION
SUPPLEMENT REVIEW
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FitRxCoolDOWN
CARDIO BURN ● BY
MICHAEL J. RUDOLPH, PhD.
HIGH-INTENSITY VS. LOW-INTENSITY Low-intensity cardiovascular exercise is the most common way to reduce body fat, despite mounting scientific evidence showing this form of cardiovascular training may not burn body fat as effectively as high-intensity cardio. In addition, low-intensity cardio has also been shown to inhibit muscle growth1,2, making the use of this approach to enhance your physique even more questionable. Low-intensity cardiovascular training inhibits muscle growth because it burns a great deal of energy. In order to restore this lost energy, certain energy-consuming pathways, such as muscle protein synthesis, are shut down, ultimately diminishing muscle growth.3 Furthermore, if the energy deficit caused from cardio is too severe, the body will oxidize muscle protein for energy, essentially driving muscle loss. Because of these shortcomings associated with low-intensity cardiovascular exercise, a different form of high-intensity cardio, known as high-intensity interval training (HIIT), has become more prevalent. Most notably, HIIT has a remarkable capacity to reduce body fat more potently than low-intensity cardio, without wreaking havoc on energy levels within the muscle cell, which enables optimal muscle growth as well.
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CARDIO
HIIT DRIVES FAT LOSS WHILE BOOSTING ANABOLIC HORMONES TESTOSTERONE AND INSULIN
HIIT entails working at 80 to 90 percent of your maximum capacity for roughly one minute, accompanied by less intense recovery periods at 40 to 50 percent of maximum capacity, for approximately one minute. Interestingly, studies have found that subjects performing HIIT increased cardiovascular capacity4,5 and burned considerably more body fat than those who did low-intensity cardio programs6, while simultaneously promoting a more anabolic environment that supports muscle growth. In fact, one study by Boutcher et al.7 showed that HIIT increased testosterone levels, while standard low-intensity cardio actually lowered testosterone. What’s more, several other studies have shown that low-intensity cardiovascular exercise can actually suppress circulating testosterone levels for as long as three days.2,8 It’s also been found that low-intensity cardio not only reduces total testosterone levels, but it also lowers the bioactive form of testosterone.9 This was shown in a study by Hackney et al., which compared the total testosterone and the bioactive form of testosterone in 11 untrained and 11 endurance-trained males. The overall testosterone and free testosterone levels were much lower in the trained group, indicating that endurance training lowers testosterone and, more importantly, the bioactive form of testosterone in men. Scientists have shown additional muscle-building effects associated with HIIT.
This type of training increases insulin signaling and improves glucose influx into the muscle cell, providing greater energy to the muscle cell for improved muscular performance— while also enhancing muscle protein synthesis for greater muscle growth.7 Altogether, the extended reduction in testosterone levels for several days from low-intensity cardiovascular training will most likely promote considerable loss of muscle mass, while HIIT tends to favor a more anabolic hormonal environment that enhances muscle growth.
FAT BURNING LASTS LONGER WITH HIIT In addition to HIIT burning fat and supporting a more robust anabolic setting, additional research has shown that HIIT also burns fat for longer periods of time, post-workout, relative to low-intensity cardio.10 Researchers believe this may be due to the ability of HIIT to uniquely increase production of PGC1-alpha 1, which stimulates mitochondrial function within the muscle cell.11,12,13 Because mitochondria are the power-producing organelles within the cell that oxidize fat, the ability of HIIT to enhance the activity of mitochondria directly increases the ability to burn fat, both during exercise and after exercise. In fact, studies have shown that high exercise intensity is required to increase caloric burn after exercise, as only high-intensity workouts increased excess post-exercise oxygen consumption (EPOC), which indirectly measures the amount of calories burned after exercise.14
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FitRxCoolDOWN HIIT DIRECTLY TRIGGERS THERMOGENESIS The ability of HIIT to increase PGC1 alpha levels in muscle has additional benefits outside of the muscle cell, where it directly influences adipose tissue. More specifically, it has been shown that increased levels of PGC-1 alpha within the muscle cell induces the expression of a recently identified protein called irisin, which binds to receptors on the surface of white adipose tissue (WAT).15 The binding of irisin to receptors on WAT activates a process known as thermogenesis, which boosts energy expenditure and fat loss. Consequently, exercise protocols such as HIIT— that robustly increase PGC-1 alpha levels in muscle tissue— likely prompt the expression of irisin, driving thermogenic activity in WAT for superior levels of fat loss.
LOW-INTENSITY CARDIO INHIBITS MUSCLE PROTEIN SYNTHESIS AND MUSCLE GROWTH In addition to low-intensity cardiovascular exercise being inferior to HIIT at burning fat, as previously mentioned, it reduces the capacity to pack on muscle mass. This occurs because low-intensity cardio consumes a great deal of energy, which tends to activate the cell’s central energy-sensing molecule, AMPK. Although activation of AMPK promotes considerable fat loss, it also prevents muscle growth by inactivating the enzyme mTOR, which is directly responsible for muscle protein synthesis and thus muscle growth. Consequently, cardiovascular exercise promotes considerable loss of bodyweight. However, a considerable portion of this weight loss has been shown to be muscle mass.1 In summary, while low-intensity cardiovascular training regimens increase PGC-1 alpha levels, exercise protocols like HIIT induce PGC-1 alpha more potently— resulting in greater fatty acid oxidation without causing the muscle loss associated with extensive low-intensity endurance exercise. Now, don’t get me wrong— despite all of the condemnation of low-intensity cardio in this article, I’m not suggesting that you stop performing low-intensity cardiovascular work. Low-intensity endurance exercise has very positive effects on your overall health. However, I do highly recommend replacing some, or most, of your low-intensity cardiovascular work with HIIT, especially
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CARDIO BURN when your primary objective is to build muscle mass and gain strength. On the other hand, if you’re willing to sacrifice some muscle so you can get extremely ripped, then by all means crank up the low-intensity cardio and watch those pounds melt away. Just remember, some of that lost weight is going to be that hard-earned muscle mass you spent countless hours building in the gym— that certainly didn’t come without hard work, and won’t be easy to gain back. For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.
REFERENCES: 1. Willis LH, Slentz CA (2012). Effects of aerobic and/ or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol 1985,113, 1831-1837. 2. Guglielmini C, Paolini AR and Conconi F. Variations of serum testosterone concentrations after physical exercises of different duration. Int J Sports Med 1984;5, 246-249. 3. Mounier R, Lantier L, et al. Important role for AMPKalpha1 in limiting skeletal muscle cell hypertrophy. Faseb J 2009;23, 2264-2273. 4. Gormley SE, Swain DP, et al. Effect of intensity of aerobic training on VO2max. Med Sci Sports Exerc 2008;40, 1336-1343. 5. Helgerud J, Hoydal K, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 2007;39, 665-671. 6. Tremblay A, Simoneau JA and Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 1994;43, 814-818. 7. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes 2011;2011, 868305. 8. Kraemer RR, Kilgore JL, et al. Growth hormone, IGF1, and testosterone responses to resistive exercise. Med Sci Sports Exerc 1992;24, 1346-1352. 9. Hackney AC, Hosick KP, et al. Testosterone responses to intensive interval versus steady-state endurance exercise. J Endocrinol Invest 2012;35, 947-950. 10. Little JP, Safdar A, et al. An acute bout of high-intensity interval training increases the nuclear abundance of PGC-1alpha and activates mitochondrial biogenesis in human skeletal muscle. Am J Physiol Regul Integr Comp Physiol 2011;300, R1303-1310. 11. Arany Z. PGC-1 coactivators and skeletal muscle adaptations in health and disease. Curr Opin Genet Dev 2008;18, 426-434. 12. Burgomaster KA, Howarth KR, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 2008;586, 151-160. 13. Short KR, Vittone JL, et al. Impact of aerobic exercise training on age-related changes in insulin sensitivity and muscle oxidative capacity. Diabetes 2003;52, 1888-1896. 14. LaForgia J, Withers RT and Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci 2006;24, 1247-1264. 15. Bostrom P, Wu J, et al. A PGC1-alpha-dependent myokine that drives brown-fat-like development of white fat and thermogenesis. Nature 2011;481, 463-468.
Barefoot Running Out of
STEAM A By Lisa Steuer
few years ago, barefoot running was a big trend, and “barefoot running shoes” (or “minimalist” shoes) popped up at gyms everywhere. But now, more people are going in the opposite direction and opting for more cushioned running shoes in an effort to increase performance and decrease the risk of injury. It may be a good thing that the trend is going more toward the cushioned running shoe rather than barefoot running, as running in a well-designed shoe offers some benefits. A good running shoe will protect the plantar surface of the foot from the landscape when running outdoors, as well as inclement weather conditions and environmental agents that might be harmful. “More cushioned sneakers are ideal,” said board certified athletic trainer, physical therapist and exercise physiologist Dr. Scott Weiss, who is the cofounder of Bodhizone in NYC. “I do not subscribe to barefoot running or training for everyone. There is a time and place for barefoot training, but I would not do aerobic long distances without any cushion— then we see sprained ankles, plantar fasciitis and Achilles tendon issues in physical therapy.” There is no one shoe that is right for every runner and there is no shoe that is guaranteed to eliminate an injury, said Dr. Weiss. “Shoes are the most important piece of equipment that you need to run, so having a pair that fits you properly is crucial to your running success.” You can go to an athletic shoe store and get a gait analysis. This will determine whether or not you need more arch support. In addition, a podiatrist or physical therapist can tell you what kind of foot you have and what kind of orthotic or sneaker to get, said Dr. Weiss. “Yes, cushioning is imperative to running, but the architecture of your foot means more,” he added. “Running is a sagittal plane motion and the sneaker will usually facilitate this motion.” It’s also a good idea to replace your shoes every six months or about every 400 miles— whichever comes first— and if you do want a shoe with a cushion, Asics, Brooks and Hoka One One are examples of brands that have good cushioning shoes. Barefoot running has its place and can be extremely beneficial for tactile cues, said Dr. Weiss, but it’s something you must be trained for. “The average person cannot switch on a dime to barefoot running. We do not walk everywhere barefoot.” References: Crouse, Lindsay. ‘Forget Barefoot; New Trendsetter In Running Shoes Is Cushioning’. Nytimes.com. N.p., 2015. Web. 25 Mar. 2015. Malisoux L, Ramesh J, et al. Can parallel use of different running shoes decrease running-related injury risk? Scand J Med Sci Sports. 2015 Feb;25(1):110-5. doi: 10.1111/sms.12154. Epub 2013 Nov 28.
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FitRxCoolDOWN
FAT ATTACK ●
BY BRAD SCHOENFELD, PhD.,CSCS.,FNSCA
EFFECT OF MEAL FREQUENCY ON FAT LOSS It’s commonly believed that consuming small, frequent meals optimizes fat loss. According to theory, go without eating for more than a few hours and your body shifts into “starvation mode.” Part of the starvation response is to slow down metabolism in an effort to conserve energy. Pretty hard to get lean when your metabolic rate isn’t cooperating. Conceivably, providing your body with a constant stream of nutrients prevents the starvation response by “stoking the metabolic furnace,” thereby enhancing the ability to burn stubborn body fat. Or so the theory goes… Despite a seemingly logical basis, however, the evidence generally doesn’t support metabolic benefits of increased meal frequency. A study in dogs did show that consuming four small meals doubled the thermogenic response compared to eating an energy-equated amount of food as a large single meal.9 A follow-up study by the same group of researchers found similarly beneficial thermogenic effects in humans from a greater feeding frequency.10 On the other hand, a number of other tightly controlled human and animal trials have failed to show increases in metabolism as a result of spreading nutrient intake over multiple meals.5,7,13,18,19 While acute studies on metabolism provide interesting mechanistic insight into the body’s immediate response to different feeding frequencies, the only thing that really counts is whether a strategy of eating more frequently enhances fat loss. And the only way to determine actual fat loss is through randomized controlled trials (RCTs) that study this outcome directly.
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Recently, my lab carried out a meta-analysis to gain greater clarity on the topic. We searched back to the early 1960s to find any and all RCTs that compared feeding frequencies of less than or equal to three meals a day with greater than three meals a day. Studies had to last a minimum of two weeks, involve healthy adult men and/or women, and equate the number of calories consumed between conditions. A total of 15 studies were determined to meet inclusion criteria. The results of these studies were then pooled for analysis to determine what, if any, effects on body composition can be attributed to how often you eat. The results? Feeding frequency had no effect on overall bodyweight. This seems in line with the findings of the acute studies mentioned above. Interestingly, however, our initial analysis did reveal a positive correlation between fat loss and the number of daily meals consumed. Here’s the rub: A sensitivity analysis found that these results were almost exclusively attributed to a single study6— the effects all but disappeared when this study was selectively removed from analysis. A positive association also was initially found between meal frequency and reductions in body fat percentage, but again these results were unduly biased by one study1 whose deletion rendered the results inconsequential. So what can we glean from our findings? Contrary to popular belief, it doesn’t appear that eating small, frequent meals provides any meaningful benefits to fat loss. This was particularly apparent from the metabolic ward trials included in our analysis. As opposed to “free living” studies that allow subjects to self-report dietary habits (and thus have been shown to be quite unreliable), research carried out in a metabolic ward meticulously
ALTHOUGH SOME STUDIES HAVE FOUND THAT SPACING OUT MEALS OVER THE COURSE OF A DAY REDUCES HUNGER, OTHERS SHOW NO DIFFERENCES IN SATIETY REGARDLESS OF FEEDING FREQUENCY.
JULY 2 0 1 5
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FAT ATTACK controls these variables; every morsel of food and every step of activity is carefully monitored by the investigators. Without exception, these studies showed no benefit to fat loss from higher meal frequencies. Now a caveat to our meta-analysis is that we only included studies that matched caloric intake between feeding frequencies. This was necessary to rule out the potential for confounding from unequal energy consumption. However, some bodybuilders claim that the true benefit of an increased meal frequency is a better control over hunger, conceivably by regulating blood sugar and hormonal levels. If true, this in itself would promote a beneficial effect on fat loss given that weight management is basically a function of energy balance: take in more calories than you expend and you’ll gain weight; create a caloric deficit and you’ll lose weight.4 Thing is, research is conflicting on the topic. Although some studies have found that spacing out meals over the course of a day reduces hunger,14-17 others show no differences in satiety regardless of feeding frequency.3,12 Several studies have even found greater feelings of fullness from consuming three as opposed to six daily meals.11,13 Considering the body of literature as a whole, evidence remains weak that eating frequent meals helps to control hunger; any beneficial effects are likely specific to the individual. The take-home message here is that eating small, frequent meals appears to
have little if any effect on reducing body fat. From this standpoint, meal frequency should therefore come down to personal preference: choose whatever frequency fits your lifestyle. Focus on what’s important to achieving fat loss: creating a negative energy balance and consuming adequate dietary protein. Aside from fat loss, there is a compelling reason why feeding frequency may have important implications on body composition. Namely, the anabolic effects of a meal have been estimated to last approximately five to six hours based on the rate of postprandial amino acid metabolism.8 Given that you’ll generally spend at least 16 hours of the day awake, you thus need at least three protein feedings to maximize anabolism. Indeed, recent research indicates that spreading protein intake out over four daily servings increases muscle protein synthesis to a greater extent than consuming the same amount of protein in two larger servings.2 So eating a minimum of three daily meals spaced out no more than every five to six hours is a prudent strategy to promote optimal muscle growth; any less than three meals and you’re potentially sacrificing muscular gains. ■ Brad Schoenfeld, PhD, CSCS, FNSCA is widely regarded as one of the leading authorities on training for muscle development and fat loss. He has published over 60 peer-reviewed studies on various exercise- and nutrition-related topics. He is also the author of the best-selling book, The M.A.X. Muscle Plan, and runs a popular website and blog at www.lookgreatnaked.com.
REFERENCES 1. Arciero, PJ, Ormsbee, MJ, Gentile, CL, Nindl, BC, Brestoff, JR, and Ruby, M. Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity (Silver Spring) 21: 1357-1366, 2013. 2. Areta, JL, Burke, LM, Ross, ML, Camera, DM, West, DW, Broad, EM, Jeacocke, NA, Moore, DR, Stellingwerff, T, Phillips, SM, Hawley, JA, and Coffey, VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J. Physiol. 591: 2319-2331, 2013. 3. Cameron, JD, Cyr, MJ, and Doucet, E. Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. Br. J. Nutr. 103: 1098-1101, 2010. 4. Hall, KD, Heymsfield, SB, Kemnitz, JW, Klein, S, Schoeller, DA, and Speakman, JR. Energy balance and its components: implications for body weight regulation. Am. J. Clin. Nutr. 95: 989-994, 2012. 5. Hill, JO, Anderson, JC, Lin, D, and Yakubu, F. Effects of meal frequency on energy utilization in rats. Am. J. Physiol. 255: R616-21, 1988. 6. Iwao, S, Mori, K, and Sato, Y. Effects of meal frequency on body composition during weight control in boxers. Scand. J. Med. Sci. Sports 6: 265-272, 1996. 7. Kinabo, JL, and Durnin, JV. Effect of meal frequency on the thermic effect of food in women. Eur. J. Clin. Nutr. 44: 389-395, 1990. 8. Layman, DK. Protein quantity and quality at levels above the RDA improves adult weight loss. J. Am. Coll. Nutr. 23: 631S-636S, 2004. 9. LeBlanc, J, and Diamond, P. Effect of meal size and frequency on postprandial thermogenesis in dogs. Am. J. Physiol. 250: E144-7, 1986. 10. LeBlanc, J, Mercier, I, and Nadeau, A. Components of postprandial thermogenesis in relation to meal frequency in humans. Can. J. Physiol. Pharmacol. 71: 879-883, 1993. 11. Leidy, HJ, Armstrong, CL, Tang, M, Mattes, RD, and Campbell, WW. The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring) 18: 1725-1732, 2010. 12. Leidy, HJ, Tang, M, Armstrong, CL, Martin, CB, and Campbell, WW. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring) 19: 818-824, 2011. 13. Ohkawara, K, Cornier, MA, Kohrt, WM, and Melanson, EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity (Silver Spring) 21: 336-343, 2013. 14. Smeets, AJ, and Westerterp-Plantenga, MS. Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency. Br. J. Nutr. 99: 1316-1321, 2008. 15. Speechly, DP, and Buffenstein, R. Greater appetite control associated with an increased frequency of eating in lean males. Appetite 33: 285-297, 1999. 16. Speechly, DP, Rogers, GG, and Buffenstein, R. Acute appetite reduction associated with an increased frequency of eating in obese males. Int. J. Obes. Relat. Metab. Disord. 23: 1151-1159, 1999. 17. Stote, KS, Baer, DJ, Spears, K, Paul, DR, Harris, GK, Rumpler, WV, Strycula, P, Najjar, SS, Ferrucci, L, Ingram, DK, Longo, DL, and Mattson, MP. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am. J. Clin. Nutr. 85: 981-988, 2007. 18. Taylor, MA, and Garrow, JS. Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. Int. J. Obes. Relat. Metab. Disord. 25: 519-528, 2001. 19. Verboeket-van de Venne, WP, and Westerterp, KR. Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism. Eur. J. Clin. Nutr. 45: 161-169, 1991.
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FitRxCoolDOWN
HARD CORE TRAINING ●
BY MICHAEL J. RUDOLPH, Ph.D.
RESISTANCE TRAINING AND FAT LOSS When it comes to fat loss, the standard approach is to combine cardiovascular exercise to burn calories with a caloric-restrictive diet, resulting in a caloric deficit that drives weight loss. Sounds pretty simple. So what’s the problem, and why are so many people struggling with their weight? Well, one of the major issues with this fat-loss approach is a large percentage of the weight loss is actually muscle mass, and the goal for most individuals is to retain, or perhaps increase, muscle while burning fat, because a muscular physique not only looks better, but more muscle mass is also healthier. That is because more muscle increases the rate at which the body burns calories, making it much easier to lose fat and, perhaps more importantly, keep it off. While aerobic exercise and caloric restriction are an important part of any fat-loss regimen, resistance exercise also plays a critical role in minimizing body fat while promoting a better physique and a healthier lifestyle.
INCREASED MUSCLE BOOSTS ENERGY EXPENDITURE, SUPPORTING FAT LOSS It is well understood that resistance training stimulates the muscle cell to synthesize new muscle proteins, leading to gains in muscle. Consequently, resistance training translates into significant increases in daily energy expenditure because muscle tissue is metabolically active and increases in muscle mass tend to increase the energy. In fact, an increase in muscle mass of two pounds boosts energy expenditure by approximately 20 calories per day.1 Now, while this amount may not seem like very much, it can have a significant impact over time, especially if you keep lifting weights and packing on more muscle. For instance, let’s say you are able to add 10 pounds of muscle after hitting the weights hard for a few years. Well, that increase in muscle mass would translate into an additional 100 calories burned per day, which is equivalent to roughly 36,000 calories consumed per year. Since a pound of fat is equal to about 3,600 calories, the expenditure of an additional 36,000 calories per year is roughly equivalent to 10 pounds of body fat that you won’t accumulate, which
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is obviously pretty impressive. So, you may be thinking, Yeah, all of these theoretical calculations sound great, but what does the actual science say? Well, there are many studies that clearly show the tremendous impact that weightlifting and muscle growth can have on fat loss. For instance, a study by Kirk et al.2 showed the enormous potential that high-intensity resistance training can have on weight management by having a group of young, overweight adults engage in three lifting sessions per week. Each session involved one set of three to six repetitions using nine different exercises with weights that were in the high-intensity range of 85 to 90 percent of the one-repetition maximum. All subjects increased total-body strength by approximately 50 percent while showing impressive increases in muscle mass of around 2.7 percent. In addition, the subjects experienced a significant increase in their overall metabolic rate, resulting in an increase in 24-hour energy expenditure. Interestingly, this study also looked at the ratio of carbon dioxide exhaled and oxygen consumed, also known as the respiratory quotient, by each test subject. The result was pretty interesting
because it showed that resistance training actually lowered the respiratory quotient, which indicates that the body increased the use of fat as an energy source. Seeing that muscle is the primary target organ for burning fat, this result makes complete sense, as resistance training increased the amount of muscle, resulting in a greater utilization of fat for energy. Altogether, the increased energy expenditure and preference of fat for energy seen in this study offers compelling evidence that high-intensity resistance training is an extremely effective way to minimize body fat.
CONTINUES TO BURN FAT EVEN AFTER YOUR WORKOUT In addition to weightlifting increasing muscle and energy expenditure for enhanced fat loss, lifting weights also supports fat loss by increasing the amount of calories that are burned immediately after exercise. This occurs because resistance training rapidly depletes energy levels within the body that cannot be replenished while exercising. Thus, the body responds by steadily increasing oxygen consumption after exercise in a process known as excess post-exercise ox-
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FitRxCoolDOWN ygen consumption (EPOC), which provides the oxygen required to convert stored fat and sugar in the body into energy, ultimately restoring the body back to pre-exercise energy levels. This additional expenditure of energy after resistance training represents another way that this form of training cuts body fat. In fact, the science shows that resistance training produces a greater EPOC response than cardiovascular exercise3 because resistance exercise reduces energy levels to a greater degree than cardiovascular exercise. The result is a larger energy requirement after exercise to restore the body back to normal, and therefore the need for the higher levels of EPOC. Current research also shows that high-intensity weightlifting is the most effective way to increase the intensity and duration of EPOC, resulting in a greater amount of calories burned after training. In one study by Schuenke et al.,4 they demonstrated that high-intensity weightlifting stimulated EPOC for as long as 38 hours after exercise while additional research by Heden et al.5 reported elevations in EPOC, and caloric burn by as much as 100 calories per day, for up to three days. Altogether, the increased EPOC from high-intensity weight training adds to the boost in energy expenditure achieved from the increase in
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HARD CORE TRAINING muscle mass attributable to weight training, further minimizing fat.
RESISTANCE TRAINING HELPS KEEP BODY FAT OFF Resistance exercise not only trims down body fat, it may also keep the fat off after losing it. This is primarily because after losing weight, the body tends to reduce energy expenditure, burning fewer calories because you have a smaller amount of muscle mass, which burns a lot of calories because it is very active metabolically. Of course, this is where resistance training, and its ability to increase muscle mass, can have a considerable impact on maintaining weight loss as it can reverse, or prevent, the loss of muscle tissue and therefore preserve normal energy expenditure rates. According to a study recently published by Hunter et al.,6 resistance exercise can stop unwanted pounds from reaccumulating. In this study, when subjects lost approximately 15 percent of their bodyweight, resistance training effectively prevented the fat gain while subjects that did not train regained more than 70 percent of their fat loss. In addition, a second study by Schmitz et al.7 found that subjects who trained with weights were able to maintain a large percentage of the fat they lost for the entire two-year period of the study.
In summary, the capacity of resistance training to reduce body fat and keep it off by building lean body mass and boosting energy expenditure underscores its importance and requirement for any serious weight-loss program attempting to reduce body fat for a length of time that positively influences health and well-being. ■
REFERENCES 1. Wang, Z., Ying, Z., Bosy-Westphal, A., Zhang, J., Heller, M., Later, W., Heymsfield, S.B., and Muller, M.J. (2011). Evaluation of specific metabolic rates of major organs and tissues: comparison between men and women. Am J Hum Biol 23, 333-338. 2. Kirk, E.P., Donnelly, J.E., Smith, B.K., Honas, J., Lecheminant, J.D., Bailey, B.W., Jacobsen, D.J., and Washburn, R.A. (2009). Minimal resistance training improves daily energy expenditure and fat oxidation. Med Sci Sports Exerc 41, 1122-1129. 3. Burleson, M.A., Jr., O’Bryant, H.S., Stone, M.H., Collins, M.A., and Triplett-McBride, T. (1998). Effect of weight training exercise and treadmill exercise on post-exercise oxygen consumption. Med Sci Sports Exerc 30, 518-522. 4. Schuenke, M.D., Mikat, R.P., and McBride, J.M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol 86, 411-417. 5. Heden, T., Lox, C., Rose, P., Reid, S., and Kirk, E.P. (2011). One-set resistance training elevates energy expenditure for 72 h similar to three sets. Eur J Appl Physiol 111, 477-484. 6. Hunter, G.R., Brock, D.W., Byrne, N.M., Chandler-Laney, P.C., Del Corral, P., and Gower, B.A. (2010). Exercise training prevents regain of visceral fat for 1 year following weight loss. Obesity (Silver Spring) 18, 690-695. 7. Schmitz, K.H., Hannan, P.J., Stovitz, S.D., Bryan, C.J., Warren, M., and Jensen, M.D. (2007). Strength training and adiposity in premenopausal women: strong, healthy, and empowered study. Am J Clin Nutr 86, 566-572.
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FitRxCoolDOWN
MEN’S HEALTH ● BY
DANIEL GWARTNEY, M.D.
HOW OBESITY
LOWERS TESTOSTERONE America has a big problem. If you have sat in a three-across airplane row recently, or waited in line at a “big box” retailer, then it is evident that most of this country’s adult population is carrying a significant amount of excess adipose (fat). This was not so 40 years ago, but a myriad of conditions have arisen over the course of time, affecting both the environment and lifestyles that have promoted an obesogenic state. It is clear that where and how we live affects our weight and waistline. In fact, being overweight/obese is so common that it is now considered “normal” in the United States.1 Over the same period of time that America has grown love handles, it has been shown that U.S. men are producing less testosterone and experiencing a steeper decline in Leydig cell function (the cells that make testosterone) as they age, compared to men of one or two generations back.2 The association between declining testosterone and rising obesity is more than coincidence, as altering one affects the other. It has been shown that testosterone replacement therapy (TRT) promotes loss of fat and reduction in waist circumference over time.3,4 Conversely, many obese men (especially those with central obesity, or “big gut” guys) who are hypogonadal (have low testosterone production) see an improvement or even normalized correction of testosterone with weight loss.5-7 The relationship between testosterone and adipose tissue (fat) is like a marriage— when each supports the other, a healthy relationship ensues. However, a bad marriage causes a self-reinforcing, downward spiral that pulls down both spouses. It may start with one spouse’s actions, but if the other’s response worsens the situation, the back-and-forth eventually results in an unhealthy relationship. Men with low testosterone share many common traits that are used to support the laboratory tests to diagnose “testosterone deficiency.” Among these is increased fat mass, especially central fat mass— this means belly fat. However, the prevalence of obesity is far greater than that of testosterone deficiency, so pathologically low testosterone is not an inevitable consequence of the “beer belly,” at least in the short term.
TESTOSTERONE: THE TWO-FACED HORMONE It is important to differentiate among the effects of obesity on total testosterone, free testosterone and hypothalamic-pituitary function. Recall that testosterone is produced in the testes (Leydig cells) under the control of the hypothalamic-pituitary axis (a control center in the brain). Further, the vast majority of testosterone
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is tightly bound to a carrier protein that prevents it from being metabolized too quickly, or expressing its signal. Total testosterone refers to bound and “free” testosterone. Free testosterone is the smallest portion (around one to two percent of the total) and is able to interact with the target cells (e.g., skeletal muscle, prostate). An additional measure called “bioavailable” testosterone is also used, but is not as well studied in the literature.
MEN’S HEALTH Total testosterone is often the laboratory measure used to diagnose testosterone deficiency, though many men can suffer from the condition with a normal total testosterone if the free testosterone component is low. Again, the total testosterone is predominantly composed of testosterone bound to either a “handcuff” carrier protein called sex hormone-binding globulin (SHBG), or loosely “hanging out” with a generic carrier protein called albumin. SHBG-bound testosterone is the vast majority. When testosterone is only loosely bound to albumin, or circulating as free testosterone, it is quickly metabolized and cleared from the system. So, it makes sense that changes in SHBG can affect total testosterone disproportionately, even if signs and symptoms of testosterone deficiency are not evident. In light of the above, it should not be surprising to discover that since obesity negatively affects (lowers) SHBG production, the reduction of SHBG potentially can fall to a concentration well below normal.8 When SHBG drops to abnormally low values, total testosterone also drops to abnormally low values. In fact, obesity seems to decrease total testosterone three times faster than aging!8 Of course, this may be of lesser consequence if the concentrations of bioavailable and free testosterone are not affected— but often, they are.9 Obese men with low total testosterone commonly also have low free testosterone— and the more the man weighs, the worse the drop in testosterone.9 This is particularly pronounced if they also suffer from severe insulin resistance or type 2 diabetes.10
INCREASED ESTROGEN LOWERS TESTOSTERONE It has been thought that some of the effect of obesity on testosterone was caused by an increase in the conversion of testosterone to estradiol, the primary female sex steroid hormone and a form of estrogen. This process happens naturally in men, as estrogens play a role in male metabolism. However, when excess estrogen is present, it not only can cause side effects such as gynecomastia (breast development in men) but it also affects the hypothalamic-pituitary axis (HPT) that controls testosterone production. The HPT releases a stimulatory signal to the testes (make more testosterone!) when testosterone is low and “pulls back the throttle” when testosterone is high. Oddly, the HPT does not depend upon testosterone to make the “hit the gas or the brakes” decision. Instead, it responds most vigorously to estradiol concentration. So, when estrogen levels increase in a man, his HPT slows down testosterone production. The conversion of testosterone to estradiol is called aromatization, and the enzyme responsible is present in many tissues. While much of the estradiol is produced in the testes, a significant amount is produced in fat tissue, as well as the brain. Obviously, the more fat you have, the greater potential to produce more estradiol. A recent review in the Asian Journal of Andrology provides a more complete discussion of the topic.11
BODY FAT TRIGGERS HARMFUL HORMONES There are two main types of fat, especially when talking about belly fat— visceral and subcutaneous. Visceral fat is fat inside your abdomen surrounding the intestines; subcutaneous fat is what you can pinch under your skin. Visceral fat is often considered to be damaging to a person’s metabolic health and liver function when it accumulates to belly-bulging amounts. Not only does visceral fat constantly release free fatty acids that impairs the insulin sensitivity of the liver, but it also generates a considerable amount of estradiol and cortisol (the “stress” hormone).12,13 Subcutaneous fat is more resistant to these effects, and in fact does not appear to be associated with an increase in circulating estradiol or intracellular aromatase enzyme content, even in the obese.14 Both visceral and subcutaneous fat can produce hormones and adipokines (messenger chemicals) that are harmful or beneficial. It should not be surprising that in a healthy, lean person, the fat cells release signals that often improve insulin sensitivity, increase energy expenditure and promote weight management. However, when chronic overfeeding results in such a demand for fat storage that the cells become enlarged and swollen, the resulting hormonal and adipokine release is like sewage seeping into the drinking water.15 A chronic state of inflammation occurs, along with excess leptin release— that the body becomes resistant to in critical appetite-controlling and metabolism-regulating centers. The hypertrophic (swollen) fat cells become resistant to insulin, chronically releasing fatty acids that deposit in other tissues. Testosterone supplementation was shown to reduce the size of visceral fat cells in rats; in humans, testosterone replacement therapy has been shown to reduce visceral fat mass.15,16 Interestingly, testosterone replacement prevents the change in
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body mass (weight), fat and leptin seen in testosterone deficiency.3,17 When fat deposits in tissues that are not designed to hold large amounts of stored fat, those cells become dysfunctional as well, and insulin resistance is a key feature in these affected cells. The most alarming, from a clinical point of view, is a “fatty liver,” but muscle cells are also affected. The result is another self-reinforcing spiral of insulin resistance, leading to type 2 diabetes and the metabolic syndrome. Remember, obesity-associated decline in testosterone is more pronounced in a setting of type 2 diabetes. To demonstrate the “bad gets worse” spiral of the metabolic consequences of obesity, consider that SHBG concentration in the blood is directly related insulin sensitivity. When a person is sensitive to insulin’s signal, SHBG is high and thus total testosterone stays in a healthy range. When insulin resistance sets in, the liver produces less SHBG, which drops total testosterone.18 The more severe the insulin resistance, the lower the SHBG and total testosterone. Another factor that tightly regulates SHBG is estradiol and to a lesser degree, cortisol.19 Even in men, SHBG is increased by estradiol, thereby maintaining total testosterone concentration despite being the “slow down” signal in the HPT.
interfere with the brain’s ability to regulate sex hormone levels. The HPT monitors testosterone (via estradiol), and increases or decreases production of testosterone by the testes by releasing a hormone called LH. In a healthy person, testosterone maintains a fairly steady balance with both estradiol and cortisol. However, in the obese, testosterone is reduced, but estradiol and cortisol are maintained or even increased. This lowers the ratio of testosterone to these two antagonistic hormones, resulting in many of the undesirable effects of obesity on body composition, weight, mood, etc. The HPT is sensitive to a number of signals that lower its testosterone threshold— meaning that it won’t increase testosterone production even if it senses it is low. Most prominent among these are elevations in blood sugar, inflammation, leptin and estradiol.12,22 Yep, the exact same conditions that the hypothalamus is exposed to in a state of obesity— especially if insulin resistance sets in.
BEING OVERWEIGHT/ OBESE IS SO COMMON THAT IT IS NOW CONSIDERED “NORMAL” IN THE UNITED STATES.
OBESITY: A TOXIC CONDITION It is likely that one wishes to curse the estradiol and cortisol pumping out from the visceral adipose, and the fat cell refusing to respond to insulin’s signal when swollen to the hypertrophic state. However, these are protective responses to a condition that is interpreted as “toxic” by the body— obesity, usually due to overfeeding, a low-quality diet and too little activity.20 A sustained increase in estradiol is involved in increasing fat cell number, which would provide more “storage space” and reduce fat cell hypertrophy, especially in a setting of leptin resistance (obesity); cortisol increases both fat cell number and fat storage in the overfed state.21 Yet, even these efforts are insufficient to prevent the damage done to oneself by fork and spoon. Even worse, the chronic state of inflammation induced by the “bad” adipokines released by the hypertrophic fat cells
HITTING BELOW THE BELT
Obesity is capable of hitting testosterone once more— this time, below the belt. Testosterone is made in the Leydig cells of the testes. To accomplish this, a series of enzymes convert cholesterol into testosterone. However, a few things reduce the ability of Leydig cells to accomplish this— among them are elevated blood sugar, elevated insulin and inflammation.23-25 Sound familiar? It is not considered acceptable in clinical medicine to speak as abruptly as this, but if you are allowing yourself to be or become obese due to modifiable behavior (eating too much and/or being inactive), then you are hurting yourself. It may seem trivial to focus on the effects of obesity on testosterone, but the example clearly shows how the body attempts to preserve itself in the hostile environment of toxic overfeeding/inactivity. Those seeking to optimize physical (and sexual) performance should now have sufficient motivation to monitor and maintain a healthy fat mass. If obesity has done its damage, it is not permanent in many cases. Additionally, for those who are testosterone deficient, replacement therapy is a viable option to discuss with your physician. Do not be discouraged— be motivated and take steps to care for yourself.
REFERENCES 1. Johnson WG, Bluestein BB, et al. Perceptions of overweight in US and global cultures. Eat Behav 2015;17:125-129. 2. Travison TG, Araujo AB, et al. A population-level decline in serum testosterone levels in American men. J Clin Endocrinol Metab 2007;92:196-202. 3. Yassin DJ, Doros G, et al. Long-term testosterone treatment in elderly men with hypogonadism and erectile dysfunction reduces obesity parameters and improves metabolic syndrome and health-related quality of life. J Sex Med 2014;11:1567-76. 4. Kapoor D, Goodwin E, et al. Testosterone replacement therapy improves insulin resistance, glycaemic control, visceral adiposity and hypercholesterolaemia in hypogonadal men with type 2 diabetes. Eur J Endocrinol 2006;154:899-906. 5. Corona G, Rastrelli G, et al. Body weight loss reverts obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. Eur J Endocrinol 2013;168:829-43. 6. Legro RS, Kunselman AR, et al. Time-related increase in urinary testosterone levels and stable semen analysis parameters after bariatric surgery in men. Reprod Biomed Online 2015;30:150-6. 7. Hall SA, Esche GR, et al. Correlates of low testosterone and symptomatic androgen deficiency in a population-based sample. J Clin Endocrinol Metab 2008;93:3870-7. 8. Cooper LA, Page ST, et al. The Association of Obesity with Sex Hormone Binding Globulin is Stronger than the Association with Aging - Implications for the Interpretation of Total Testosterone Measurements. Clin Endocrinol 2015 Mar 16.
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[Epub, ahead of print] 9. Zumoff B, Strain GW, et al. Plasma free and non-sexhormone-binding-globulin-bound testosterone are decreased in obese men in proportion to their degree of obesity. J Clin Endocrinol Metab 1990;71:929-31. 10. Gibb FW, Strachan MW. Androgen deficiency and type 2 diabetes mellitus. Clin Biochem 2014;47:940-9. 11. Fui MN, Dupuis P, et al. Lowered testosterone in male obesity: mechanisms, morbidity and management. Asian J Androl 2014;16:223-31. 12. Gautier A, Bonnet F, et al. Associations between visceral adipose tissue, inflammation and sex steroid concentrations in men. Clin Endocrinol 2013;78:373-8. 13. Tchernof A, Després JP. Pathophysiology of human visceral obesity: an update. Physiol Rev 2013;93:359-404. 14. Bekaert M, Van Nieuwenhove Y, et al. Determinants of testosterone levels in human male obesity. Endocrine 2015 Mar 13. [Epub, ahead of print] 15. Abdelhamed A, Hisasue S, et al. Testosterone replacement alters the cell size in visceral fat but not in subcutaneous fat in hypogonadal aged male rats as a late-onset hypogonadism animal model. Res Rep Urol 2015;7:35-40. 16. Marin P, Holmang S, et al. The effects of testosterone treatment on body composition and metabolism in middle-aged obese men. Int J Obes Relat Metab Disord 1992;16:991–997. 17. Rolf C, von Eckardstein S, et al. Testosterone substitution of hypogonadal men prevents the age-dependent increases in
body mass index, body fat and leptin seen in healthy ageing men: results of a cross-sectional study. Eur J Endocrinol 2002;146:505-11. 18. Allan CA. Sex steroids and glucose metabolism. Asian J Androl 2014;16:232-8. 19. Loukovaara M, Carson M, et al. Regulation of production and secretion of sex hormone-binding globulin in HepG2 cell cultures by hormones and growth factors. J Clin Endocrinol Metab 1995;80:160-4. 20. Tian GX, Sun Y, et al. Oestradiol is a protective factor for non-alcoholic fatty liver disease in healthy men. Obes Rev 2012;13:381-7. 21. Astudillo P, Ríos S, et al. Increased adipogenesis of osteoporotic human-mesenchymal stem cells (MSCs) characterizes by impaired leptin action. J Cell Biochem 2008;103:1054-65. 22. George JT, Millar RP, et al. Hypothesis: kisspeptin mediates male hypogonadism in obesity and type 2 diabetes. Neuroendocrinology 2010;91:302-7. 23. Cameron DF, Rountree J, et al. Sustained hyperglycemia results in testicular dysfunction and reduced fertility potential in BBWOR diabetic rats. Am J Physiol 1990;259:E881-9. 24. Ahn SW, Gang GT, et al. Insulin directly regulates steroidogenesis via induction of the orphan nuclear receptor DAX-1 in testicular Leydig cells. J Biol Chem 2013;288:15937-46. 25. Wu L, Zhang A, et al. Sirt1 exerts anti-inflammatory effects and promotes steroidogenesis in Leydig cells. Fertil Steril 2012;98:194-9.
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FitRxCoolDOWN
MUSCLE FORM & FUNCTION ● BY
STEPHEN E. ALWAY, Ph.D. | ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI
BUILD SHOULDER
MASS AND STRENGTH WITH SEATED DUMBBELL PRESSES
has been said that shoulders make the man. While this is certainly an exaggerated and largely inaccurate assessment, thinking about improving shoulder development does have some merit. Almost everything involving the upper body, whether it’s the arms, back or chest, requires shoulder activation and movement. Thus, powering up your shoulders will not only fill out your shirts and provide an impressive frame to your upper body, but stronger and thicker shoulders will also have the carryover effect of improving the outcomes from your back and chest training.
IT
The challenge is that the shoulder muscles all sit around a very mobile but very unstable joint. For this reason, it is important to work the muscle tissues hard without imposing joint stress or damage to the very delicate muscle fibers, including the rotator cuff muscles that tie the joint together. Thus, exercises to stress the shoulder must hit multiple directions, but shoulder balance and the strength around the joint must be developed appropriately. An excellent exercise that recruits the bulk of the shoulder is the seated dumbbell press. This exercise strongly activates the anterior and lateral parts of the three-portioned deltoid muscle of the shoulder, but the anterior part is preferentially activated. The seated dumbbell press provides good protection to the lower back as well, making this exercise both effective and safe.
DELTOID MUSCLES The deltoid is a thick, powerful muscle that caps the other smaller muscles of the shoulder joint, and it covers the bony connections that make up the shoulder joint.1 The anterior fibers of the deltoid begin along the lateral part of the clavicle (collarbone). The posterior fibers attach along the spine of the scapula (shoulder blade), which is located on the upper and posterior side of the scapula.1 The medial fibers of the deltoid begin in regions between the previous two sites on the acromion of the scapula. All of the fibers from the deltoid converge halfway between the shoulder and elbow on the lateral aspect of the humerus bone of the upper arm.1 Along with part of the rotator cuff musculature,2 the medial fibers of the deltoid abduct the arm (raise it to the side).3 The anterior fibers raise the arm to the front of the body (anterior shoulder flexion) while the posterior fibers move the arm posteriorly.3 In addition, the anterior fibers can assist in medial rotation of the shoulder joint.3
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MUSCLE FORM & FUNCTION The anterior and medial fibers of the deltoid are strongly activated during the press upwards as the humerus bone is flexed and the dumbbells are pushed over your head. The trapezius and serratus anterior muscles are active to help rotate the scapula so that the arm moves above the head. The triceps brachii are also active to straighten the elbow to press the weight overhead. It is preferable that you do not lock out the elbows and keep the dumbbells in a static position over your head, as this would only add to the strain to the rotator cuff musculature4 without really providing much benefit to it or the deltoids. The shoulder is one of the few areas where no pain equals much gain. As a finishing exercise, seated dumbbell presses will pulverize your deltoid fibers,5 but as with any shoulder exercise, continuing your set to fatigue needs to be done carefully. A medium weight done correctly for 12-15 repetitions will be a great way to complete your deltoid workout by inducing great muscle activation and fatigue so that your shoulders will feel like they are ready to explode, and without using gut-busting tonnage that risk injury to this joint.6 You should also allow sufficient time to recover after hard deltoid days, particularly if you are also planning a subsequent hard chest day (which will also activate the same anterior deltoid fibers). It is important that you treat your shoulder joints with respect and pay close attention to your exercise form,7 so that the deltoid muscles can be loaded properly without inviting joint damage. After all, your goal should be to obtain strong, powerful but injury-free, shoulder muscles, not shoulders that will require you to spend half of the day packed in ice. ■
EXERCISE: SEATED DUMBBELL PRESS 1. The seated dumbbell press can be done sitting on the end of a bench. If you have any back problems, it is best done with the back supported. You should find a 90-degree bench with a low backrest, as a high backed bench will interfere with the natural movement of the shoulders during the exercise. 2. Clean the dumbbells to the shoulders and sit with your lower back pressed firmly against the vertical part of the bench. 3. To begin, your elbows should be pointed toward the floor and the arms should be against the inside of the chest and ribs. The palms should be pointed away from your face (hands pronated) and the dumbbells should be over the shoulders. 4. Press the dumbbells upward. After you clear the head with the dumbbells, begin pressing the weights closer together. This is like an “A” with a wider position at the start near your shoulders and coming closer together at the top of the movement, which is at the apex of the “A.” 5. Continue pressing upward until the weight is almost over your head. At this point the elbows should be almost straight, but to maintain the tension on the shoulders you should not straighten your elbows fully. 6. Next you will control the weight as you reverse the movement. Slowly lower the weight to the starting position to where the elbows are adjacent to the lateral side of the rib cage and your palms will remain pronated throughout the exercise. Bring the dumbbells down to shoulder level. 7. Inhale when the dumbbells come down toward the shoulder joint, and exhale as the weights are pushed upwards. Repeat the sequence for 10-12 repetitions, then take a one- to two-minute break before starting your next set. Feel free to swing your arms between sets in an effort to return blood to the starved fibers of the deltoid. Three to four sets should be enough if you have been pushing hard enough. Make sure, though, that you keep your exercise form tight throughout your set.
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REFERENCES 1. Moser T, Lecours J, Michaud J et al: The deltoid, a forgotten muscle of the shoulder. Skeletal Radiol 2013;42:1361-1375. 2. Reed D, Cathers I, Halaki M et al: Does supraspinatus initiate shoulder abduction? J Electromyogr Kinesiol 2013;23:425-429. 3. Basmajian, J.V., and C.J. Deluca. Muscles Alive. 5th Edition. Baltimore, Williams and Wilkins, pp. 220-224, 1985. 4. Jang JH, Oh JS: Changes in Shoulder External Rotator Muscle Activity during Shoulder External Rotation in Various Arm Positions in the Sagittal Plane. J Phys Ther Sci 2014;26:135-137. 5. Ichihashi N, Ibuki S, Otsuka N et al: Kinematic characteristics of the scapula and clavicle during military press exercise and shoulder flexion. J Shoulder Elbow Surg 2014;23:649-657. 6. Ferguson SA, Allread WG, Le P et al: Shoulder muscle fatigue during repetitive tasks as measured by electromyography and near-infrared spectroscopy. Hum Factors 2013;55:1077-1087. 7. Camci E, Duzgun I, Hayran M et al: Scapular kinematics during shoulder elevation performed with and without elastic resistance in men without shoulder pathologies. J Orthop Sports Phys Ther 2013;43:735-743.
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SUPPLEMENT REVIEW ●
FROM BODY FORTRESS: SUPER
ONLY AMERICA’S FINEST Body Fortress is one of America’s hottest sports supplement companies, and for good reason. They have provided bodybuilders and athletes with uncompromising quality with state-of-the-art product formulations, time and time again. This time, it is no different. They have recently launched one of the most popular pre-workout formulas in history, which will take things up a notch. The original NOS Blast was a major hit and for those who liked it, you are going to love the new Super NOS Blast— that I guarantee!
SUPER NOS BLAST Now, I am sure the majority of you reading this use a pre-workout product. They are the most popular of all supplements. Every company has their own product skew that looks to take your workout to another level. Many are purely stimulant-based, to keep you going. Others are more pump-based, looking to provide users with mind-blowing pumps to keep them jacked. Super NOS Blast gives you the best of both worlds in the ultimate balance, to take your performance and physique to places you never thought existed! Let’s take a look at this bad boy to see just how hardcore it is.
CREA-ATP MATRIX Crea-ATP Matrix consists of more than 5,000 milligrams of creatine monohydrate and creatine hydrochloride per two-scoop serving. This will help replenish valuable ATP stores, allowing you to push past your plateaus. It will also help increase cell volumization, drawing in more nutrients into hungry muscle cells. This will help
SUPER NOS BLAST Fortified with:
• 5 grams of creatine • 3 grams of L-arginine • 1.5 grams of L-citrulline malate • 500 milligrams of agmatine sulfate • 2 grams of taurine • 750 milligrams of choline bitartrate • 300 milligrams of caffeine anhydrous
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• Jacks up strength and power from day one. • Increases energy without leaving you feeling cracked out. • Drives mental focus to new heights. • Provides skin-bursting pumps that last and last. • Contains the highest quality ingredients in proper dosing patterns. • No proprietary blend melodrama … it’s all here to see!
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make your muscles look fuller and rounder. Creatine monohydrate has been a five-star supplement for more than two decades, and no other compound has had as many studies published on it.
NITRO-DILATE COMPLEX The second portion of this formula is the powerful Nitro-Dilate Complex. This provides you with a whopping 3,000 milligrams of L-arginine. The inclusion of 1,500 milligrams of L-citrulline malate will help increase your endurance and training volume. The last part of this complex is none other than agmatine sulfate. This is one of my favorite compounds, because it works like no other. They have included 500 milligrams of this amazing ingredient to make sure your pump is out of this world. Get ready to buy new shirts, because in no time at all you will be ripping through them with the type of sick pumps this formula will induce.
NEURO-MAX BLEND This special component was created to help increase your training energy, muscular endurance and mental concentration. It will help you push past the pain barrier to keep going, set after set, with room to spare. It contains 2,000 milligrams of taurine, 750 milligrams of choline bitartrate and 300 milligrams of caffeine to power you through the toughest of workouts. This makes it ideal when you need that extra push after a long, hard day at work. The Neuro-Max Blend in Super NOS Blast will help you drive through your session like a Spartan!
THE NEW AND IMPROVED CONCENTRATED PRE-WORKOUT POWERHOUSE! So as you can see, Super NOS Blast is not for the weak or the weekend warrior. It was created for hardcore athletes looking to take their training sessions over the top. It provides you with the most powerful natural compounds known to man, in scientifically proven dosing patterns that actually work. It was created to increase your training endurance and intensity, while dialing-in your focus so you will be like a hawk. It will provide you with skin-splitting pumps that are so powerful you will have to experience them yourself to know exactly what I am talking about. If you are tired of other pre-workout formulas that have lost their luster, give Super NOS Blast a try because I know you will like it as much as I did! ■ For more information, visit bodyfortress.com.
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Body Fortress ® Super Advanced Whey Protein fuels your most intense training sessions, improves recovery, and provides a more powerful muscle building formula than normal whey protein supplements, all at a whey better value.
MORE MUSCLE… BETTER VALUE with Body Fortress.® FIND IT IN THE PHARMACY DEPARTMENT These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
WWW.BODYFORTRESS.COM
Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake. *Per 3 scoops. Jamie Varner is a Team Body Fortress ® sponsored athlete. ©2015 United States Nutrition, Inc. 15-BF-1040-mva
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FitRxCoolDOWN
TRAIN WITH THE PRES ● BY
HARDCORE MINDSET
When I say, “hardcore mindset,” what does that mean to you? The beauty of it is that it can mean something different for everyone, yet we can all have our own hardcore mindset. For me, it centers on a hardcore gym and hardcore environment. Because hardcore gyms are mostly a thing of the past, my hardcore mindset focuses on a gym that still holds onto the idea to have more squat racks and benches, and gives off that gritty, rugged feel that you might say is kind of dirty. When I look at being “hardcore,” I don’t look to some fake tough version that is an outside-only appearance. A hardcore mindset really does come from within and, for me, it’s about intensity created inside of you. That means you don’t give into texting in between sets— or as Arnold put it, “Mickey Mouse stuff”— and taking more selfies than actual work sets. That’s not real work. A hardcore mindset isn’t about being all show and all go, and a hardcore environment means going
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back to when everything was supersetted, rest breaks weren’t noticeable, nobody was talking all that much and it’s simply about the iron and getting better. In a nutshell, that is all it takes to be hardcore to me: going in, lifting hard, lifting heavy and not pussyfooting around. Unfortunately, that is not the norm anymore, which is extremely disappointing to me. The fact is you can make any environment hardcore. It is your job to make it happen wherever and whenever you train. It doesn’t matter how fancy the equipment is, the size of the gym or even how strong you are. All of that is irrelevant. It’s about going to the gym and walking out better than you were an hour or two before. It’s not time to enjoy social hour and goof off. I go to get better and I advise you to do the same if you want to make real improvements. If you’re stuck in a rut and can’t seem to fully take hold of this concept, it’s time to make a change. Look for a real training partner who will push you and not some-
CORY GREGORY
one to just talk to in between sets. Honestly, I would try to work with someone stronger than you who can push you. From there, you simply don’t miss workouts, work hard and watch what happens. Believe me, folks, it’s not rocket science. Go in, work your ass off, leave and repeat. Day after day. Month after month and year after year. That’s a hardcore mindset and that will get you results. I feel like squatting every day over the past year has helped push me to a new level of training intensity and really reach a different level of a hardcore mindset. Mentally, I’ve gotten so much stronger and that has carried over to so many different things, whether it’s lifting or outside of the gym. What I want from you is to take your training to another level and take your hardcore mindset to another level as well. Whether you’re just a beginner or advanced, it can happen and I can give you a plan to get you started. I have a number of free plans out there, all of which will make you better if you simply put in the work. All you have to do is Google search these programs and get started: • Get Swole Trainer • Mix of Methods Trainer • Power Trainer • 30/30 Trainer • Bizzy Diet • Squat Every Day • Arnold Blueprint to Mass and Arnold Blueprint to Cut I am in the people business and I want you to have great results. From my years of experience in the gym, I’ve been fortunate enough to learn from some of the best lifters in the world.You can benefit from all of that for free; all you have to do is bring your “A” game each and every day to the gymow let’s go get that hardcore mindset.
BIOGRAPHY Cory Gregory co-founded MusclePharm with Brad Pyatt in 2008 and serves as Executive Vice President. A former underground coal miner, Gregory worked diligently to save money to realize his dream of opening his own gym by the age of 20. In the last 15 years, he has gained extensive experience and has received a number of accolades within several aspects of the fitness industry. Obtaining an Exercise Specialist certificate from Columbus State, Gregory is also NESTA nutrition coach certified and Westside Barbell certified. In addition to his in-depth knowledge of bodybuilding and nutrition, he is a CrossFit Level-1 trainer further helping MusclePharm’s athletes and ambassadors achieve their fitness goals. Gregory prides himself on embodying the MusclePharm culture, as he has been featured on the cover of top fitness magazines, including FitnessRx. Weighing just 208 pounds, he has achieved a powerlifting total of 1,755 pounds, culminating in a career-best 700-pound squat. Most recently, Gregory was added to the Arnold Schwarzenegger Fitness Advisory Board.
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FitRxCoolDOWN
SUPPLEMENT EDGE ● BY
MICHAEL J. RUDOLPH, Ph.D.
TOP 3 POSTWORKOUT NUTRIENTS: LEUCINE, CREATINE, BETAINE
Strength training promotes muscle growth and strength, but not without first driving the body into a catabolic state that breaks down specific muscle tissue components, such as glycogen and protein, to supply the energy required for muscular function during exercise. Naturally, the diminished protein and glycogen levels within the muscle cell must be replenished to prevent the potential loss of lean body mass and diminished exercise performance. The post-workout consumption of lean protein and complex carbohydrates is an important part of the replenishing process augmenting muscle growth and performance. In addition, post-workout consumption of leucine, creatine and betaine have also been shown to potently replenish the muscle cell, enhancing muscle growth and function.
LEUCINE STIMULATES POST-WORKOUT ANABOLISM The consumption of leucine is one of the more effective ways to reverse exercise-induced protein degradation in muscle. Leucine intake has been shown to directly stimulate muscle protein synthesis and inhibit muscle protein breakdown, ultimately promoting muscle growth by activating the nutrient-sensing molecule mTOR. In fact, the muscle-building effect of leucine consumption has been shown in several studies to be most potent after resistance training. A study by Walker et al.1 showed that leucine consumption immediately after working out increased mTOR activity for many hours post-workout, leading to greater muscle protein synthesis, compared to a second group that did not take leucine after the workout. A second investigation by Pasiakos et al.2 demonstrated that consumption of leucine immediately after exercise increased muscle protein synthesis by as much as 33 percent. Leucine consumption has also been
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shown to decrease the breakdown of muscle protein following exercise, once again by activating mTOR. The activation of mTOR from leucine intake results in the inactivation of the energy-sensing molecule AMPK.3,4 Since AMPK normally stimulates the conversion of protein into amino acids for energy during periods of low energy, such as exercise, to restore the energy status of the muscle cell, leucine’s ability to inactivate AMPK prevents AMPK-driven degradation of muscle protein. AMPK also promotes the breakdown of muscle glycogen into glucose, meaning leucine consumption can also restore muscle glycogen levels, especially after exercise.5
CREATINE DRIVES MUSCLE GROWTH BY TRIGGERING MANY DIFFERENT CELLULAR MECHANISMS, INCLUDING THE STIMULATION OF MUSCLE CELL FORMATION AND INCREASED MUSCLE PROTEIN SYNTHESIS.
CREATINE MONOHYDRATE BOOSTS MUSCLE ENERGY, SIZE AND STRENGTH Creatine monohydrate is one of the most well characterized muscle-building supplements on the market. Numerous studies over the years have shown the positive influence of creatine monohydrate supplementation
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SUPPLEMENT EDGE on high-intensity exercise performance. This body of evidence clearly indicates that creatine supplementation can increase power output during intense exercise, while also stimulating muscle hypertrophy.6 The unique capacity of creatine to boost size and power stems, in part, from creatine’s ability to function as a primary energy storage molecule that rapidly reverses the depletion of muscle cell energy (ATP) during muscular contraction. The maintenance of energy levels in the muscle cell prolongs the capacity for muscular contraction, promoting superior exercise performance and greater muscle growth.7 Creatine also drives muscle growth by triggering many different cellular mechanisms, including the stimulation
of muscle cell formation8 and increased muscle protein synthesis.9
COMBINING LEUCINE WITH CREATINE MONOHYDRATE LIMITS MYOSTATIN FUNCTION The muscle-depleting molecule myostatin vigorously thwarts muscle growth by blocking several key anabolic processes, such as the formation of new muscle fibers10 and mTOR-driven muscle protein synthesis.11 Because of the extraordinary capacity of myostatin to keep muscle growth in check, the slightest reduction in myostatin activity will generate notable gains in muscle growth. While many reports in the scientific literature clearly show the independent
muscle-building effects of leucine and creatine monohydrate, the combined use of both compounds has only recently been shown to reduce the negative influence of myostatin on muscle growth. A study by Mobley et al.12 showed that a mixture containing leucine and creatine monohydrate reversed myostatin-induced atrophy in isolated muscle cells by preventing the inhibition of newly formed muscle fibers, and therefore muscle growth.
PUMP UP WITH BETAINE Betaine, also known as trimethylglycine, is a natural osmolyte found in the cell that protects the cell against dehydration by increasing cellular water retention through osmosis. The ability of
B-PHENYLETHYLAMINE (PEA): By Daniel Gwartney, M.D
Fat-Loss Success or Failure?
T
here is strong interest in dietary ingredients that can increase alertness, reduce appetite and/or boost the metabolic rate. Several effective ingredients have come and gone from store shelves as mandated by the U.S. Food and Drug Administration (FDA), in response to adverse event reports or perhaps other influences. It has been proposed that ephedrine and pseudoephedrine were withdrawn from the market due to their use as precursor chemicals in methamphetamine production, rather than public safety. In fact, it has been shown that ephedrine and caffeine used as prescribed was not associated with any increase in harm or death— actually, there a strong trend toward slight reduction of those two possible outcomes.1 Following the withdrawal of yet another stimulant thermogenic/stimulant ingredient, namely DMAA (short for dimethylamylamine), few effective ingredients remain. Like ephedrine, DMAA was used not only for weight loss, but also as a psychotropic drug to provide a stimulant effect in elevated doses.2 Those ingredients that do remain have a lesser effect than their predecessors, with none approaching the potency of ephedrine and caffeine. Among the ingredients that remain is beta-phenylethylamine, called PEA. This substance is naturally produced and does indeed have beneficial effects in the central nervous system (brain), boosting neurotransmitter release and activity, and is capable of providing mildly euphoric sensations.3 However, chronic PEA administration may result in a downregulation of key receptors in the brain, potentially leading to reduced effectiveness with continued use. Beta-phenylethylamine is believed to play a role in the “runner’s high” as well as reducing depression scores in people who exercise.4 There are some who abuse it, combining it with certain drugs such as monoamine oxidase inhibitors (e.g., selegiline) to promote a “psychedelic” experience. This was extensively studied and discussed in a 2001 study using primates (monkeys).5 PEA has also been reported to aid in fat loss, though published evidence is scant and does not support a conclusive claim.6 As noted earlier, those using PEA for a “nootropic” or euphoric experience combine it with a monoamine oxidase inhibitor (MAOI).5 This is necessary when taking the chemical orally, because of the rapid inactivation that occurs due to a number of enzymes present in nearly all tissues, the blood and at the blood-brain barrier. Even the supplement trial used references including PEA and MAOI combinations to support the ingredient’s use in the manufactured product.6 Based upon anecdotal comments from individuals who have used PEA without a MAOI, the required dose for a subjective effect is 500 to 2,000 milligrams. Further, if one is on a prescribed a MAOI, this could cause serious, adverse side effects. As PEA was found to be an unsuitable candidate for oral therapy, clinical trials attempting to increase PEA activity in the brain resorted to supplementing the precursor amino acid L-phenylalanine, with modest benefit in those suffering from depression.7,8 Notably, this study failed to show any increase in blood levels of PEA, though the metabolite was increased, suggesting that production in the brain was increased. So, as a fat-loss ingredient, PEA is marginal at best. However, another challenge may loom ahead for PEA and others in this class of chemicals. Phenylethylamines as a class include many psychotropic drugs, including mescaline (peyote), MDMA (ecstasy) and several syn-
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thetic drugs sold as bath salts. Though PEA does not serve as a direct precursor in well-documented chemical reactions to many of these drugs, the amount of creative and financial resources seeking a way to produce mind-altering drugs using legal precursors guarantees continuous experimentation. Another relevant concern is that the adulteration of nutritional supplements with PEA-class drugs is an ongoing problem that has caused restrictions and increased cost for the entire industry. It is likely that the FDA is looking at ways to pass broadly encompassing legislation to classify all PEA-class chemicals as drugs, much like what happened with the most recent amendment to the Anabolic Steroid Control Act.9 Now, any steroid-based compound that is marketed with the intent of improving muscle mass or function is considered a Schedule III controlled substance. Given the precedent, expect this with PEA. References: 1. Hallas J, Bjerrum L, et al. Use of a prescribed ephedrine/ caffeine combination and the risk of serious cardiovascular events: a registry-based case-crossover study. 2. Rodricks JV, Lumpkin MH, et al. Pharmacokinetic data distinguish abusive versus dietary supplement uses of 1,3-dimethylamylamine. Ann Emerg Med 2013;61:718-9. 3. Paetsch PR, Greenshaw AJ. Downregulation of beta-adrenergic and dopaminergic receptors induced by 2-phenylethylamine. Cell Mol Neurobiol 1993;13:203-15. 4. Szabo A, Billett E, et al. Phenylethylamine, a possible link to the antidepressant effects of exercise? Br J Sports Med 2001;35:342-3. 5. Bergman J, Yasar S, et al. Psychomotor stimulant effects of beta-phenylethylamine in monkeys treated with MAO-B inhibitors. Psychopharmacology 2001;159:21-30. 6. Hoffman JR, Kang J, et al. Thermogenic effect of an acute ingestion of a weight loss supplement. J Int Soc Sports Nutr 2009;6:1-9. 7. Sabelli HC, Fawcett J, et al. Clinical studies on the phenylethylamine hypothesis of affective disorder: urine and blood phenylacetic acid and phenylalanine dietary supplements. J Clin Psychiatry 1986;47:66-70. 8. Davis BA, O’Reilly RL, et al. Effect of dietary phenylalanine on the plasma concentrations of phenylalanine, phenylethylamine and phenylacetic acid in healthy volunteers. Prog Neuropsychopharmacol Biol Psychiatry 1991;15:611-23. 9. Travis J. Drug sleuthing in sports nutrition. Nutritional Outlook 2014 Sep;74-6.
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FitRxCoolDOWN betaine to maintain hydration reduces the negative impact that dehydration can have on exercise performance, such as increased heart rate, increased rate of glycogen degradation and increased lactate levels. Furthermore, the ability of betaine to function as an osmolyte conceivably enhances muscle hypertrophy by causing the muscle fiber to swell. In fact, research has shown that muscle cell swelling stimulates protein synthesis and decreases protein breakdown, resulting in muscle growth.13,14 Although the underlying mechanisms are unclear, it has been suggested that cell swelling is perceived as a threat to cellular integrity. This perceived threat triggers certain cellular-signaling cascades to reinforce structural components of the muscle cell, by promoting the synthesis of certain structural proteins within the cell, resulting in increased muscle size.15
BETAINE SYNERGISTICALLY ENHANCES CREATINE FUNCTION FOR GREATER STRENGTH Some of betaine’s muscle-building effects likely come from its capacity to donate a methyl group, which simply consists of one carbon atom and three hydrogen atoms, in certain biosynthetic reactions resulting in the increased production of creatine. Furthermore, betaine’s ability to function as a methyl donor also increases the uptake of creatine into the muscle cell by stimulating the conversion of homocysteine into methionine, which effectively lowers homocysteine levels. Since higher homocysteine lev-
SUPPLEMENT EDGE els have been shown to impair insulin signaling16, lower homocysteine levels caused by betaine should improve insulin sensitivity, and therefore the insulin-driven uptake of creatine into the muscle cell. Altogether, the ability of betaine to increase creatine production and muscle cell uptake is likely the primary reason why betaine has been shown to significantly increase anaerobic power in key lifts like the bench press and squat.17 In summary, the essential replenishment of muscle protein and glycogen levels from the post-workout consumption of leucine, combined with the synergistic muscle-building compounds creatine and betaine, will provide a robust biochemical milieu within the muscle cell— driving exceptional growth and strength. Leucine, creatine and BetaPower™ Betaine are found in Advanced Molecular Labs’ (AML) Postworkout. For more information, go to advancedmolecularlabs.com. ■ For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.
REFERENCES 1. Walker DK, Dickinson JM, et al. Exercise, amino acids, and aging in the control of human muscle protein synthesis. Med Sci Sports Exerc 2011;43, 2249-2258. 2. Pasiakos SM, McClung HL, et al. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances post-exercise muscle protein synthesis. Am J Clin Nutr 2011;94, 809-818. 3. Manders RJ, Koopman R, et al. The muscle protein synthetic response to carbohydrate and protein ingestion is not impaired in men with longstanding type 2 diabetes. J Nutr 2008;138, 1079-1085. 4. Sandri M. Signaling in muscle atrophy and hypertrophy. Physiology (Bethesda) 2008;23, 160-170. 5. Morifuji M, Koga J, et al. Branched-chain amino acid-containing dipeptides, identified from whey protein hydrolysates, stimulate glucose uptake rate in L6 myotubes and isolated skeletal muscles. J Nutr Sci Vitaminol (Tokyo) 2009;55, 81-86. 6. Harris RC, Soderlund K and Hul-
tman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond) 1992;83, 367-374. 7. Bemben MG and Lamont HS. Creatine supplementation and exercise performance: recent findings. Sports Med 2005;35, 107-125. 8. Willoughby DS and Rosene JM. Effects of oral creatine and resistance training on myogenic regulatory factor expression. Med Sci Sports Exerc 2003;35, 923-929. 9. Willoughby DS and Rosene J. Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc 2001;33, 1674-1681. 10. Allen DL, Hittel DS and McPherron AC. Expression and function of myostatin in obesity, diabetes, and exercise adaptation. Med Sci Sports Exerc 1997;43, 1828-1835. 11. Amirouche A, Durieux AC, et al. Downregulation of Akt/mammalian target of rapamycin signaling pathway in response to myostatin overexpression in skeletal muscle. Endocrinology 2009;150,
286-294. 12. Mobley CB, Fox CD, et al. L-leucine, beta-hydroxy-beta-methylbutyric acid (HMB) and creatine monohydrate prevent myostatin-induced Akirin-1/ Mighty mRNA down-regulation and myotube atrophy. J Int Soc Sports Nutr 2014;11, 38. 13. Grant AC, Gow IF, et al. Regulation of protein synthesis in lactating rat mammary tissue by cell volume. Biochim Biophys Acta 2000;1475, 39-46. 14. Millar ID, Lomax MA and Shennan DB. Mammary tissue protein synthesis is regulated by cell volume. Biochem Soc Trans 1996;24, 335S. 15. Lang F. Mechanisms and significance of cell volume regulation. J Am Coll Nutr 2007;26, 613S-623S. 16. Sanchez-Margalet V, Valle M, et al. Elevated plasma total homocysteine levels in hyperinsulinemic obese subjects. J Nutr Biochem 2002;13, 75-79. 17. Hoffman JR, Ratamess NA, et al. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exercise. J Strength Cond Res 2011;25, 2235-2241.
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FitRxCoolDOWN
ULTIMATE IN NUTRITION ● BY
MICHAEL J. RUDOLPH, Ph.D.
LOSE YOUR GUT:
THE MOST EFFECTIVE DIET For the athlete or man who takes his weight training seriously and wants results, holding too much body fat hinders optimal performance. So, gym rats and athletes strive to reduce body fat as much as they can. If it’s a lean V-taper you’re after, you can never be too ripped and as an athlete, there is typically an advantage to being leaner and quicker. The most common dietary approaches used today to decrease body fat usually involve restricted caloric consumption. Unfortunately, reducing caloric intake can be grueling, especially if the food you’re ingesting doesn’t mitigate hunger to some degree. Furthermore, reducing food intake also tends to decrease the body’s energy expenditure or metabolic rate, primarily due to a reduction in lean body mass and an enhanced metabolic efficiency. These energy-sparing mechanisms are counterproductive, and diminish the ability to burn body fat. Incorporating dietary approaches that decrease hunger and impede fat-saving, compensatory mechanisms should more readily encourage fat loss. Consequently, innovative dietary routines, supplemented with the right macronutrients and compounds that effectively improve energy expenditure and decrease hunger, should ease the difficulty from a low-caloric diet and improve the ability to shed body fat.
INTERMITTENT FASTING POTENTLY BURNS FAT WHILE SUPPORTING MUSCLE GROWTH
HIGH-QUALITY PROTEIN LOADED IN ESSENTIAL AMINO ACIDS DECREASES BODY FAT
One of the more effective dietary protocols for fat loss involves the consumption of roughly 600 calories per day a few days per week, followed by normal caloric intake. This approach, known as intermittent fasting, may seem a bit extreme because of the very low amount of caloric intake.Yet, this approach strongly activates the energy-sensing molecule AMPK, resulting in fat loss above the expected amount, by simply consuming only 600 calories per day.1 This added fat-cutting effect is likely due to the cyclical nature of caloric consumption during the intermittent diet that uniquely activates AMPK for superior fat loss. Another advantage of intermittent fasting, not usually associated with caloric restriction, is improved muscle growth. This is because intermittent fasting reduces caloric consumption for a brief time, which greatly decreases intramuscular fat stores.2 The decrease of fat within muscle tissue has been shown to enhance the muscle cell’s response to the muscle-building hormone insulin3, which drastically increases muscle protein synthesis, supporting greater muscle growth.4
In addition to dietary approaches, the right macronutrients also play an essential role in minimizing body fat. One of the more well-characterized macronutrients copiously ingested to support fat loss has been protein. However, it is not just the quantity of protein in your diet that reduces body fat, but also the quality of protein consumed that has a significant effect on fat loss. Protein quality is defined as the percentage of essential amino acids to total protein consumed, and diets with greater levels of essential amino acids (protein quality) increase fat loss. Previous studies have clearly shown higher protein in the diet decreases body fat, yet a more recent investigation by Loenneke et al.5 demonstrates that consuming high-quality protein rich in essential amino acids may be the more precise way to reduce body fat. In this study, 27 men and women had their diets monitored for the consumption of quality protein, with the threshold being 10 grams of essential amino acids per meal. At the conclusion of the study, body fat measurements were made, and the individuals who consumed the highest quality of protein had the greatest decrease in body fat. Putatively, high-quality protein enhances fat loss because essential amino acids, especially leucine, stimulate muscle protein synthesis— leading to greater muscle mass. The increase in muscle boosts metabolic rate, which increases the consumption of fatty acids, leading to fat loss. In addition, leucine also has the ability to inactivate the energy-sensing molecule AMPK in the brain. The inactivation of AMPK in the brain decreases hunger, conceivably lowering food intake and ultimately resulting in greater fat loss.6 Of course, at the same time, leucine also inactivates AMPK throughout the rest of the body. Since AMPK stimulates fatty acid oxidation, the inactivation of AMPK from leucine intake would likely decrease fatty acid oxidation levels and therefore,
IT IS NOT JUST THE QUANTITY OF PROTEIN IN YOUR DIET THAT REDUCES BODY FAT, BUT ALSO THE QUALITY OF PROTEIN CONSUMED THAT HAS A SIGNIFICANT EFFECT ON FAT LOSS.
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fat loss. That said, it seems plausible that leucine’s ability to enhance energy expenditure and reduce hunger is greater than its negative impact on fatty acid oxidation, as leucine intake has clearly been shown to lower body fat.
MEDITERRANEAN DIET IMPROVES OVERALL HEALTH AND TRIGGERS FAT LOSS In addition to high-quality protein intake, the Mediterranean diet includes the high intake of olive oil, fish, fruits and vegetables along with a moderate consumption of dairy products. All told, this diet is loaded with additional macronutrients and compounds that reduce the risk for heart disease and certain cancers, while also enhancing fat loss.7 As a result, it has gained considerable attention as an effective fat-loss regimen, with plenty of science to back it up. For starters, the monounsaturated and polyunsaturated fatty acids found in olive oil and fish have definitively been shown to help burn more calories. In fact, fish oil has also been shown to positively impact body composition, causing greater fat loss, especially around the waist— as subjects given fish oil had a larger reduction in waist circumference relative to controls consuming no fish oil.8 In addition, olive oil also contains a wide variety of polyphenolic compounds, like oleuropein, that enhance thermogenic fat loss for an even greater loss of body fat.9 The consumption of fruits and vegetables associated with the Mediterranean diet provides carbohydrates with a low-glycemic index that triggers a lower insulin response because low-glycemic carbohydrates don’t cause blood sugar levels to rise very quickly. So the requirement for insulin
secretion is lowered. Since insulin directly inactivates fatty acid oxidation, the lower insulin levels in response to low-glycemic carbohydrate sources raises the level of fatty acid oxidation, resulting in lower body fat.10 Finally, the consumption of dairy products while following the Mediterranean diet also improves the ability to lose fat, as many scientific studies have shown that the inclusion of dairy products, like milk, in the diet accelerates the reduction of fat mass.11 Since milk is loaded with calcium, which indirectly activates the AMPK-driven fatty acid oxidation12, scientists believe that calcium is one of the key ingredients in milk that burns fat. Milk is also fortified with vitamin D, which together with calcium, has been shown to promote greater levels of fat loss. In fact, a study by Siddiqui et al.13 looked at two different groups of obese rats that were fed a low-calcium, low-vitamin D diet or a high-calcium, high-vitamin D diet. After weeks on both diets, the rats consuming a high calcium and vitamin D diet demonstrated reduced body fat mass due to a greater level of fatty acid oxidation. ■ For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.
REFERENCES 1. Tai S, Yokota Y, et al. Effects of short-term refeeding after rapid or slow body mass reduction on body composition in adult rats. Obes Res Clin Pract 2010;4, e163-246. 2. van Loon LJ, Koopman R, et al. Intramyocellular lipids form an important substrate source during moderate intensity exercise in endurance-trained males in a fasted state. J Physiol 2003;553, 611-625. 3. Larson-Meyer DE, Newcomer BR and Hunter GR. Influence of endurance running and recovery diet on intramyocellular lipid content in women: a 1H NMR study. Am J Physiol Endocrinol Metab 2002;282, E95-E106. 4. Hillier TA, Fryburg DA, et al. Extreme hyperinsulinemia unmasks insulin’s effect to stimulate protein synthesis in the human forearm. Am J Physiol 1998;274, E1067-1074. 5. Loenneke JP, Wilson JM, et al. Quality protein intake is inversely related with abdominal fat. Nutr Metab (Lond) 2012;9, 5. 6. Saha AK, Xu XJ, et al. Downregulation of AMPK accompanies leucine- and glucose-induced increases in protein synthesis and insulin resistance in rat skeletal muscle. Diabetes 2010;59, 2426-2434. 7. Sofi F, Cesari F, et al. Adherence to Mediterranean
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diet and health status: meta-analysis. Bmj 2008;337, a1344. 8. Bender N, Portmann M, et al. Fish or n3-PUFA intake and body composition: a systematic review and meta-analysis. Obes Rev 2014;15, 657-665. 9. Oi-Kano Y, Kawada T, et al. Oleuropein, a phenolic compound in extra virgin olive oil, increases uncoupling protein 1 content in brown adipose tissue and enhances noradrenaline and adrenaline secretions in rats. J Nutr Sci Vitaminol (Tokyo) 2008;54, 363-370. 10. Lopes da Silva MV and de Cassia Goncalves Alfenas R. Effect of the glycemic index on lipid oxidation and body composition. Nutr Hosp 2011;26, 48-55. 11. Abargouei AS, Janghorbani M, et al. Effect of dairy consumption on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Int J Obes (Lond) 2012;36, 1485-1493. 12. Lee ES, Uhm KO, et al. Oxytocin stimulates glucose uptake in skeletal muscle cells through the calcium-CaMKK-AMPK pathway. Regul Pept 2008;151, 71-74. 13. Siddiqui SM, Chang E, et al. Dietary intervention with vitamin D, calcium, and whey protein reduced fat mass and increased lean mass in rats. Nutr Res 2008;28, 783-790.
JULY 2 0 15
FITN ESS R x
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The Locker Room
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JULY 2015
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FitRxCoolDOWN
CROSSFIT REVOLUTION ● BY
JJ.C. C HERZ
CHANGING THE
CROSSFIT OPEN
Two-thousand and fifteen is the year that the CrossFit Open got heavy and high skill. The qualifying event for the CrossFit Games, held over five weeks at affiliates around the world, has been a galvanizing group throwdown for the CrossFit community since 2011. Because it was designed to include regular Joes and Janes, not just Games competitors, the weights were lighter and the movements less advanced than what an elite athlete would be expected to do at Regional qualifiers, much less at the Games— a self-declared quest to find the Fittest Man and Woman on Earth. This entailed some trade-offs. On one hand, it was great for everyday people, most of whom don’t compete athletically, to say they’d done the same workouts as the Fittest on Earth (albeit in double the time, or completing half as many reps in an AMRAP). It was a communal ritual that encompassed the least and greatest among the CrossFit faithful. On the other hand, it did seem kind of silly to watch Rich Froning crank out endless 75-pound snatches, when he could easily have doubled that weight and gone unbroken. In 2014, there were some ascending ladders of escalating difficulty, and a Groundhog Day workout that challenged competitors to do three-minute sets of overhead squats and chest-to-bar pull-ups until they couldn’t anymore. Elite competitors did pull away from the pack. But they did it by putting themselves in fast-forward on workouts that tended to favor the “rabbits” who excel at light workouts but crumple under heavy loads. This year, the Open leveled up. Not only were the weights heavier than Open workouts of previous years, but the Open WODs included more skilled movements. Last year’s 14.4 WOD ended with muscle-ups. This year, 15.3 started with them, relegating any CrossFitter who couldn’t do muscle-ups to the Scaled Division— the lighter, less advanced category of Open workouts with a separate leaderboard for the regular Joes and Janes.
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The advantage to splitting the Open into an A-League and a B-League is that the A-League gets to compete at a higher level of difficulty. The disadvantage is: the B-League has never been explicitly told by CrossFit HQ that they’re the B-League— the Open has been about “the community.” Now, it’s more explicitly about elite competition and the Games with everyone else along for the ride, with training wheels. The split in difficulty levels— and not watching Rich Froning repeatedly snatch 75 pounds— is all to the good. But CrossFit HQ could accomplish that, and achieve a huge community dividend, with a semantic shift: make the Open accessible to the everyday Joes and Janes, and calibrated to what those regular people can do. Have a Scaled division— but scale it UP to create a Competitor Division with up-armored WODs. That way, the CrossFit rank and file, including beginners, are given props. The true contenders, would-be contenders, and people who just feel badass— are given their gauntlet. Practically speaking, it’s the same thing. Psychologically, there’s a world of difference when a novice CrossFitter feels like a member in full standing, or when someone who just got their first muscle-up makes the decision to register in the Competitor Division. It’d be a more full-hearted celebration of the community, at every level of performance. ■
BIOGRAPHY J.C. Herz (@jcherz) is the author of Learning to Breathe Fire: The Rise of CrossFit and the Primal Future of Fitness (Crown Books), a book about the science and the psychology of physical intensity, and the link between CrossFit’s ritual intensity and the genesis of sport in ancient human society. Learning to Breathe Fire is a proud supporter of TeamRWB.org, a nonprofit dedicated to improving the lives of returning veterans through fitness. JC has also assembled a spirited tribe of CrossFit firebreathers on Learning to Breathe Fire’s Facebook page.
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